f t X )d
m
ake a few
changes, and
a lunchtime
sandwich
can be the
healthiest meal you’ll eat all day. The
addition of crisp greens and fresh
vegetables gives the three sandwiches
in this story the nutrition, great
flavors, and refreshing crunch of a
salad. If you feel like improvising on
our recipes, or improving your own
favorites, here’s how to ensure every
sandwich you make will be healthier.
■ B U IL D IN B A L A N C E
Use whole
grain bread to keep your energy level
steady through the day. Include
crunchy veggies for fiber and
nutrition. Keep hunger at bay by
adding flavorful protein sources such
as smoked turkey, or roast beef, nuts,
and reduced-fat cheeses.
■ C O L O R IT B E A U T IF U L
The more
vegetables and greens you put
between those slices of bread, the
more nutrients you’ll get.
■ R E C Y C L E D IN N E R
Fill a whole
wheat pita with
Vi
cup of last night’s
chicken or beef that has been chopped
and tossed with lettuce, tomato, sweet
pepper, and crumbled feta or
shredded cheddar.
LAURA SAYS
Is
it OK to trick your loved ones into eating more
healthfully? Yes, especially when you Ye getting non-
vegetable eaters to add some green (and yellow and
purple and red) to their diets. The bread in these
sandwiches helps downplay the flavors and textures
that keep some away from veggies.
La u r a M a r z e n , r d ,
TEST KITCHEN NUTRITION SPECIALIST
SALAD NIÇOISE SANDWICH
A s abundant in heart-healthy omega-3s
as it is in the bold flavors o f southern
France, this sandwich is a calorie bargain.
START TO FINISH: 25 MIN.
4
oz. fresh green beans, trimmed and
cut in i-inch pieces (about i cup)
1
i2-oz.canchunkwhiteorlighttuna
(water-packed), drained and flaked
1
cup halved cherry tomatoes
73
cupchopped pitted niçoise or
Kalamata olives
74
cup finely chopped sweet onion
2
Tbsp. chopped fresh mint
1
Tbsp. lemon juice
2
tsp. olive oil
3
cups packaged mixed salad greens
3
Greek pita flat breads
6
short wooden skewers
Cherry tomatoes, pitted niçoise or
Kalamata olives, fresh m int leaves
1. In medium covered saucepan cook
green beans in boiling water about
4 minutes, until crisp-tender. Drain;
rinse under cold water; drain again.
2
.
Place beans in large bowl. Stir in tuna,
the
1
cup cherry tomatoes, the
l/z
cup
olives, onion, and
2
tablespoons mint.
Add lemon juice, oil, and Vs teaspoon
pepper
; toss to combine. Stir in salad mix.
3
.
To serve, cut pitas in half crosswise.
Cut each half horizontally. Fill pitas with
about
*/2
cup tuna mixture. On each
wooden skewer, thread a whole cherry-
tomato, whole olive, and mint leaf; spear
filled pitas.
MAKES
6
SERVINGS.
EACH SERVING
210 ca1,5gfat (1 gsat. fat),
24 mgchol, 527 m g sodium, 23gcarbo,
3gfiber, 17gpro. Daily Values: 13% vit. A,
23% vit. C, 6% calcium, 13% iron.
G O O D A N D HEALTHY
I5 6 JULY
2008
BETTER HOMES AND GARDENS
