SANDWICHES

View recipes for the following sandwiches:

  • Aquafit Delight Greek Chicken Sandwich
  • Bodybuilding BBQ Chicken Burgers
  • Fit & Flexible Vegetable Frittata
  • Garden Fresh Pita Pocket
  • Hot & Spicy Black Bean Roll Ups
  • Muscle Building Marvellous Muffuletta
  • Personal Best Burgers
  • Rush The Net Onion BBQ Turkey Burgers
  • Your Serve Light “n” Easy Quesadillas

Aquafit Delight Greek Chicken Sandwich

Chicken is always a healthy choice . Here we mix it up with the savoury flavours of sunny Greece .

1 tbsp olive oil 15mL ♦ Preheat oven to 300°F (150°C) .
♦ Cut chicken breasts in half .
♦ In a large nonstick skillet, combine oil, garlic, oregano, cumin, coriander, lemon peel, salt and chicken .
♦ Cook over medium heat for 6 minutes or until chicken is no longer pink inside .
♦ Add lemon juice to skillet . Turn heat off and cover .
♦ In a bowl, mix yogurt ingredients .
♦ Warm pitas .
♦ Slice chicken in stripes .
♦ Place pieces of chicken, 2 spears of cucumber on each pita and top with tomatoes and yogurt mixture .
1 tbsp minced garlic 15mL
1 1⁄2 tsp dried oregano 7mL
1 1⁄2 tsp ground cumin 7mL
1 tsp ground coriander 5mL
1⁄2 tsp grated lemon peel 2mL
1⁄2 tsp salt 2mL
3 skinless chicken breasts 3
1 tbsp lemon juice 15mL
Yogourt topping
1 cup fat-free plain yogurt 250mL
2 tsp dried mint 10mL
1 tbsp minced garlic 15mL
1⁄4 tsp salt 1mL
4 whole wheat pitas, pocketless 4
1 cucumber, peeled & cut into 8 spears 1
2 tomato, diced 2
Makes 4 servings

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Bodybuilding BBQ Chicken Burgers

Everyone loves burgers . Bet you’ll love them even more the Body Break chicken way and so will your body.

1 lb ground chicken 500g ♦ Preheat broiler on high .
♦ In bowl, mix chicken, zucchini, onions, 3 tbsp of bbq sauce, bread crumbs, chili powder, garlic, salt and pepper .
♦ Form into 4 patties .
♦ Coat broiler pan with cooking spray and wipe off the excess with a paper towel .
♦ Broil burgers 5 minutes then brush with bbq sauce . Broil 2 more minutes or until very lightly charred .
♦ Turn burgers over and broil until no longer pink in centre then brush with bbq sauce and broil 2 more minutes or until very lightly charred .
♦ Assemble burgers on rolls and top with coleslaw for something different .
1⁄2 cup shredded zucchini 125mL
1⁄4 cup onions, diced 50mL
2 tbsp dried plain bread crumbs 25mL
1 tsp chili powder 5mL
1 tsp minced garlic 5mL
1⁄2 tsp salt 2mL
1⁄2 tsp black pepper 2mL
4 whole wheat burger buns or kaiser rolls, split, lightly toasted barbecue sauce olive oil cooking spray 4
Makes 4 burgers

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Fit & Flexible Vegetable Frittata

Eggs never had it so good in this nutritious open-faced omelette . Great for Sunday brunch or an easy supper with a big salad .

1⁄2 cup egg substitute 125mL ♦ In a small bowl, lightly whisk egg substitute, milk and ground pepper until foamy .
♦ Add onions, tomatoes, red pepper and mix .
♦ Spray small nonstick frying pan with cooking spray and wipe off excess with a paper towel .
♦ Pour beaten mixture into frying pan .
♦ Cook over medium heat until almost set .Lift the sides to allow uncooked portion to flow underneath .
♦ Cover with a lid; turn heat off and let stand 2-3 minutes until desired firmness .
♦ Cut in half to make 2 sandwiches .
1⁄4 tsp black pepper 1mL
1 tbsp onions, diced 15mL
1 tbsp skim milk 15mL
1 tbsp red pepper, diced 15mL
2 tomato slices, diced 2
4 slices whole wheat bread butter-flavoured nonstick cooking spray 4 slices
Makes 2 sandwiches

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Garden Fresh Pita Pocket

This recipe gives the avid gardener a chance to serve up their crop of tomatoes, cucumbers and lettuce in a refreshing sandwich.

2 whole wheat pita pockets 2 ♦ Cut pitas in half, open and line with lettuce .
♦ Cut cheese in half and place 2 slices in each pita .
♦ In a small bowl, mix tomatoes, cucumber, ham or turkey strips, vinegar, pepper and basil .
♦ Spoon into pita between cheese slices .
♦ Serve immediately or wrap and keep chilled .
2 medium tomatoes, diced 2
1⁄2 cup seedless cucumber, diced 125mL
4 fat-free cheddar cheese slices 4
3 low fat ham or turkey slices,julienne strips 3
1 tbsp seasoned rice vinegar 15mL
1⁄2 tsp black pepper 2mL
1 tsp basil 5mL
4 romaine or Boston lettuce leaves 4
Makes 2 servings

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Hot & Spicy Black Bean Roll Ups

Black beans are high in fibre with a great taste you can serve in lots of ways . So we’ve wrapped them up in flour tortillas with just enough spice to make sure you hit a nutrition home run .

1 1⁄2 cups large onion, finely chopped 375mL ♦ Preheat oven to 300°F
(150°C) .
♦ In a nonstick skillet, spray with cooking spray and wipe off excess with paper towel . Sauté onions, garlic, fresh chiles, cumin and oregano until onionsturn golden brown .
♦ Stir in beans, water, vinegar an tomato paste .Cook until beans are very soft and begin to break .Add pepper and stir .
♦ Heat tortillas until soft
♦ On a flat surface, spread about 1⁄2 cup (125mL) of the bean mixture on tortilla . Roll up into a tight tube and repeat for remaining tortillas .
♦ Slice the rolls in half .Serve with fat-free sour .
1 tbsp minced garlic 15mL
2 tsp hot fresh chiles 10mL
2 tsp ground cumin 10mL
1 tsp dried oregano 5mL
4 cups black beans, rinsed & drained 1L
3 tbsp water 45mL
4 tsp red wine vinegar 20mL
1 tbsp tomato paste 15mL
1/4 tsp pepper 1mL
6 large whole wheat flour tortillas fat-free sour cream salsa – mild, medium or hot nonstick cooking spray 6
Makes 6 servings

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Muscle Building Marvellous Muffuletta

This mix of low fat cheese, lean meats, vegetables and salad dressing is our lean version of the New Orleans classic .

1 round loaf – (8″/20cm) 1 ♦ Slice top of bread horizontally a quarter of the way down .
♦ Hollow out the bottom, leaving a 1⁄2″ (2cm) crust .
♦ Cover the bottom with 2 cheese slices and layer with 1 lettuce leaf, half the tomato slices, rice mixed with salsa, carrots, 2 cheese slices, zucchini slices, remaining tomato slices,1 lettuce leaf, 2 cheese slices and replace bread top .
♦ Serve immediately or wrap tightly and place in refrigerator .
♦ To serve, cut into 4 wedges .
6 fat-free cheese slices 6
2 romaine lettuce leaves 2
1 large tomato, sliced 1
3⁄4 cup cooked white rice, cooled 175mL
1⁄3 cup salsa – mild, medium or hot 75mL
1⁄2 cup shredded carrots 125mL
1 small zucchini, sliced lengthwise 1
Makes 4 servings (Each wedge is very filling .)

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Personal Best Burgers

These burgers are a great way to help you meet your personal fitness and nutrition goals . They’re high in fibre and protein as well as hot and spicy .

1 egg white 1 ♦ Mix ingredients well and shape into hamburger patties .♦ Clean up and cook well-done .
1⁄2 cup chopped onions 125mL
1 tbsp garlic powder 15mL
1 tsp chili powder 5mL
2 tsp crushed red peppers 10mL
1⁄2 cup salsa – mild, medium or hot 125mL
1 cup 100% Bran Cereal 250mL
Makes 4 patties

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Rush The Net Onion BBQ Turkey Burgers

Not for the shy, these lean burgs are jammed with good for-you onions .

1 1lb ground turkey 500g ♦ Preheat broiler on high .
♦ In bowl, combine turkey, bread crumbs and 3 tbsp of barbecue sauce; mix well .
♦ Form into 4 patties .
♦ Coat broiler pan with cooking spray and wipe off excess with a paper towel .
♦ Broil burgers for 5 to 6 minutes on one side .Turn and continue broiling until burgers are no longer pink in centre .
♦ Spray large nonstick skillet with cooking spray and wipe off excess with a paper towel . Add onions and stir in remaining 2 tbsp barbecue sauce over low-medium heat .Cookuntil onions are crisp-tender .
♦ Top burgers with onions and serve on buns .
2 tbsp Italian style bread crumbs 25mL
5 tbsp barbecue sauce 70mL
1 large sweet onion, thinly sliced kaiser rolls, split, lightly toasted 1
4 whole wheat bruger buns or olive oil cooking spray 4
Makes 4 burgers

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Your Serve Light ‘n’ Easy Quesadillas

We’ve omitted the high fat cheeses and replaced them with lighter varieties . You won’t miss them in our version of the quesadilla .

3⁄4 cup frozen chopped spinach, thawed & drained 175mL ♦ Preheat oven at 350°F (180°C) .
♦ Combine spinach, chick peas, peppers and chili powder .
♦ Spread mixture over half of each tortilla ending with 1 slice of cheese .
♦ Fold tortillas in half and place on a nonstick baking sheet .
♦ Bake for 5 to 8 minutes or until cheese melts .
♦ Serve with fat-free sour cream and salsa .
3⁄4 cup chick peas, rinse & drain 175mL
1⁄3 cup chopped green or hot pepper 75mL
1 tsp chili powder 5mL
6 soft flour tortillas (8″/20cm) 6
6 fat-free cheese slices fat-free sour cream salsa 6
Makes 6 servings

yummy

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