Floridian Grilled Veggie Sandwich

Ingredients:

1 small onion (sliced)

1 ½ tablespoons lite mayonnaise

¼ cup fat free goat cheese (crumbled)

½ cup red bell pepper (sliced)

Baby Spinach

1 clove of garlic

½ tablespoon lemon juice

2 tablespoons olive oil

½ zucchini (sliced)

½ yellow squash (sliced)

2 slices focaccia bread

 

Direction:

• Mix mayonnaise, lemon juice, and garlic in a bowl and keep in the fridge.
• Preheat the grill over high heat.
• Spray the vegetables with olive oil and grease the rack of the grill.
• Grill all the vegetables for 3-5 minutes. The peppers can take a bit longer. Take away from the grill and keep aside.
• Spread lite mayonnaise equally on bread slices, sprinkle feta cheese and put on the grill (cheese side up). Cover with a lid for 2 minutes.
• Remove from the grill and layer with the vegetables.
• Open faced grilled sandwich is ready to serve.

Tip:

Make this recipe more DASH friendly by serving with low fat yogurt and berries.

 

Nutritional Information (per serving):

Calories: 240

Fat: 14 g

Carb: 24 g

Protein: 7 g

Sodium: 490 mg

Dash Diet Sandwiches

There are a variety of ways to make a sandwich, we have often used bread as the main staple in a sandwich, but it doesn’t have to be.

Try using a lettuce (Romaine) wrap, collard greens, edible seaweed, or thinly sliced jicama (Mexican Yam) to wrap or hold the filling. Or just take away the bread and serve the sandwich filling over a salad. Or try it with a healthy whole grain like quinoa or orzo, or a baked or steamed sweet potato.