Summer Sandwiches When you want to beat the heat, serve cold sandwiches for lunch or dinner. Pump up the nutrition by taking advantage of the abundance of summer produce—sliced tomatoes and cucumbers, fresh lettuce, and onion slivers. The Ginger Shrimp Open-Faced Sandwiches can be served as an appetizer or midday snack. The Apple Tuna Sandwich lightens up a high-fat favorite by substituting vanilla yogurt for mayonnaise.
Apple Tuna Sandwich Ingredients:
2 6-oz. cans unsalted tuna in water, drained 1 medium apple, chopped 1 celery stalk, chopped ¼ cup low-fat vanilla yogurt 1 tsp. prepared mustard 1 tsp. honey 6 slices whole wheat bread 6 lettuce leaves 6 slices tomato
Ginger Shrimp Open-Faced Sandwiches Ingredients:
4 oz. soft light cream cheese 1-inch piece fresh ginger, peeled and minced 1 tsp. low-sodium soy sauce 24 cooked medium shrimp, about 1/2 lb.
4 scallions, trimmed and washed 24 grape tomatoes 24 slices whole wheat cocktail bread
Directions:
Directions:
Combine and mix the tuna, apple, celery, yogurt, mustard, and honey. Spread ½ cup of the mixture on three bread slices. Top each slice of bread with lettuce, tomato, and remaining bread slice. Cut sandwiches in half or as desired. Makes three sandwiches.
In a small bowl, mix cream cheese, ginger and soy sauce. Set aside. Slice shrimp lengthwise. Chop scallions into rings. Halve grape tomatoes lengthwise. Spread ginger-soy cream cheese on cocktail bread slices. Arrange two halves of shrimp and tomato and a sprinkle of scallions on each slice. Serve at once or refrigerate until ready. Makes 24 mini-sandwiches.
Per Serving: calories–330, fat–4 g, saturated fat–1 g, calories from fat–11%, cholesterol–35 mg, sodium–370 mg, carbohydrates–37 g, fiber–6 g, protein–38 g
Per Serving: calories–47, fat–1 g, saturated fat–0.5 g, calories from fat–19%, cholesterol–21 mg, sodium–112 mg, carbohydrates–5 g, fiber–1 g, protein–10 g
Healthy Cooking Starts in the Herb Garden Want to trim fat and sodium from your cooking without sacrificing flavor? Fragrant herbs liven up even the simplest recipes. You can grow herbs in a sunny section of your backyard. A windowsill that gets ample sunlight also is the perfect spot for small pots of parsley, basil, and chives. Dill, tarragon, or thyme are great for seasoning fish. Try oregano, rosemary, or sage when preparing chicken. Basil, chives, and parsley are great additions to salads and vegetables.
20 Michiana Medical Update I Summer 2013