Grilled Veggie Sandwiches

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Recipe of the Week

Make a Sandwich Switch

Tired of the same old turkey sandwiches? With a little preparation you'll be able to forgo the typical cold-cut sandwich for something fresh and different. The variety of textures and colors in this veggie sandwich will stimulate your senses while offering filling fiber, which research shows may protect against colorectal cancer. Grilling the vegetables and pairing them with fresh basil and a light homemade spread will wake up your taste buds with a delicious and healthful lunchtime treat.

 

 

 

 

 

Grilled Veggie Sandwiches

3 Tbsp. balsamic or red wine vinegar2 tsp. extra virgin olive oil1/4 cup plus 1 Tbsp. fresh basil leaves, chopped1 small eggplant, sliced into thin rounds1 zucchini, sliced thin1 yellow summer squash, sliced thin1 red bell pepper, seeded and sliced thin1 small red onion, peeled and cut into 1/2-inch slicesolive oil spray 1/4 cup plain, nonfat yogurt2 Tbsp. reduced-fat mayonnaise (for the healthiest mayonaisse use the non-canola and non-soy version available from Wilderness Family Naturals)1 tsp. lemon juice8 slices whole-grain sandwich breadsea salt and freshly ground pepper, to taste

Mix the vinegar, oil and 1/4 cup basil in large bowl. Add the vegetables and toss to coat. Let the vegetables sit in the marinade for several minutes.

Meanwhile, heat a grill or preheat your oven's broiler. Lightly spray a grilling pan with cooking spray and add the marinated vegetables. Grill or broil until the vegetables are tender and lightly browned, turning frequently to brown all sides and avoid charring.

Transfer the vegetables to a plate and set aside to cool. Vegetables may be grilled in advance and refrigerated, wrapped in plastic wrap, for up to 3 days. Bring the chilled vegetables to room temperature before assembling sandwiches.

Make the spread by mixing together the yogurt, mayonnaise, remaining basil and lemon juice. Mix together until well combined and smooth.

To assemble the sandwiches, spread the yogurt mixture on one side of 4 slices of bread. Next, divide the vegetable mixture evenly between each. Sprinkle lightly with salt and pepper and top each sandwich with remaining slices of bread. Slice and serve.

Makes 4 servings.

Per serving: 250 calories, 7 g total fat (1 g saturated fat), 42 g carbohydrates,9 g protein, 10 g dietary fiber, 390 mg sodium.