Make the most of lunchtime with 3 healthy sandwiches

These power sandwiches are healthy (and delicious) hunger busters — and they're great for lunch or dinner. Here, Prevention magazine contributing editor Ariane Duarte makes a French roasted vegetable sandwich, Italian BLT with pesto, and a turkey, avocado and tomato wrap.

Turkey bacon, tomato and pesto (Italian BLT)
Servings:

Makes 1 serving

Ingredients

    • 3 slices pre-cooked turkey bacon strips
    • 2 slices multigrain bread, toasted
    • 1 tbsp refrigerated or jarred pesto
    • 1 small (2 oz) tomato, sliced
    • 1 large leaf romaine lettuce

Preparation

Baking Directions:

1. Place bacon between 2 sheets of paper towels. Heat in microwave oven according to package directions. 2. Toast the bread. Spread one slice with pesto. Top with tomato, bacon and lettuce. Cover with the other slice of bread. Cut in half diagonally. Nutrition (per serving; 1 sandwich)323.7 calories, 17 g protein, 26.9 g carb, 7.6 g fiber, 18.5 g fat, 5.4 g saturated fat, 915.4 mg sodium, 3.3 g sugars

French roasted vegetable sandwich
Servings:

Makes 8 servings

Ingredients

    • 1 small eggplant, peeled and cut into thick slices
    • 1 sweet red pepper, quartered
    • 1 medium tomato, halved
    • 1 small onion, cut into thick slices
    • 2 tbsp olive oil
    • 2 tsp minced garlic
    • 1/2 tsp crushed dried rosemary
    • 1 round loaf Italian bread (8” diameter)
    • 2 tbsp nonfat plain yogurt
    • 3 tbsp balsamic vinegar
    • 2 tsp grated Parmesan cheese
    • 1/2 cup tightly packed spinach leaves

Preparation

Baking Directions:

1.  Preheat the oven to 400 degrees. 2. Coat a large baking sheet with no-stick spray. Arrange eggplant, peppers, tomatoes and onions on the sheet. Brush with the oil. Sprinkle with the garlic and rosemary. Bake for 45 minutes, or until golden brown and tender. 3. Split the bread horizontally and scoop out the interior, leaving a 1-inch shell. Spread the yogurt over the bottom of the shell, then sprinkle with vinegar. 4. Arrange the vegetables in the bottom of the shell. Sprinkle with Parmesan. Top with the spinach. Place the top of the bread over the filling. 5. Wrap tightly in plastic wrap and refrigerate for 30 minutes, or until chilled. Cut into 8 wedges.Nutrition (per serving; 1 sandwich) 219.7 calories, 6.5 g protein, 35.9 g carbs, 4.2 g fiber, 5.7 g fat, 1.1 g saturated fat, 345.7 mg sodium, 4.5 g sugar.

Serving Directions:

To freeze, pack the cooled roasted vegetables tightly into freezer-quality plastic containers. To use, thaw overnight in the refrigerator.

Turkey, avocado and tomato wrap
Servings:

Makes 1 serving

Ingredients

    • 1 leaf red or green lettuce
    • 1 slice turkey breast
    • 1 slice ham
    • 1 thin slice of tomato
    • 1 think slice avocado
    • 1 tsp lime juice
    • 1 leaf watercress or arugula
    • 1 tbsp sugar-free ranch dressing

Preparation

Baking Directions:

1. Fan the lettuce leaf on a plate. Top with turkey, ham and tomato. 2. Combine avocado and lime juice in a small bowl, then spoon onto tomato. Top with the arugula or watercress and dressing. Roll up and secure with a wooden pick. Nutrition (per serving; 1 wrap)140 calories, 9 g protein, 4 g carb, 1 g fiber, 10 g fat, 1.5 g saturated fat, 620 mg sodium

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