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Video: Fix up healthier sandwich for the kids! Try an Italian BLT

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    >>> back now in today's kitchen and we're getting kids to eat healthy with delicious sandwiches for their lunchbox.

    >> your kids will eat more than peanut butter and jelly every day. we love her, contributing chef for "prevention" magazine.

    >> not only for kids, but if you're taking your lunch to work or even at home. so we're going to start off with a roasted veg sandwich. i'm going to ask you to remove the --

    >> what kind of a roll is that?

    >> this is a buille. you can use a french baguette.

    >> hollowing it right out.

    >> how many calories you're going to save and taste what's in the sandwich.

    >> you can do that with bagels too, hollow them out.

    >> a little non-stick spray, brush a little olive oil on these, our garlic. if you want to sprinkle a little rosemary on there for me, and, of course, salt and pepper very important. little garlic. use a spoon or a spatula, sorry. in the oven about 400 degrees for about 30 to 40 minutes. nice and roasted like we have over here. already done.

    >> good job, hoda.

    >> thank you.

    >> i have some plastic wrap already down, because what we're going to do is wrap it up at the end and put it in the frej for 30 minutes to settle in. what we're going to do it -- actually, i'm jumping a step.

    >> what are you doing?

    >> jumping a step. yogurt, yogurt, saving the calories of using mayo. still, nice tanginess, creaminess.

    >> regular? you can use low fat.

    >> uh-huh.

    >> anything.

    >> then we have our vegetables. we're going to just lay them on our roasted onions and this is just -- the thing about eggplant, high in potassium. we're talking more potassium than a banana, all right?

    >> i like the way you say banana.

    >> top it with some spinach and some parmesan cheese . also our spinach.

    >> sprinkle our cheese on, parmesan. all right.

    >> all right.

    >> great. then we just wrap it up nicely. wrap, wrap.

    >> wrap, wrap.

    >> then put it in the fridge, let it settle in.

    >> look how beautiful.

    >> you're going to taste all these wonderful vegetables, your eggplant, tomatoes, peppers, vitamins, nutrients, about 320 calories for one nice wedge. let's go back here. lettuce wraps. little twist on your wraps.

    >> i do it a lot.

    >> these are great. these are great. you're going to save so much --

    >> calorie intake.

    >> and sodium. so we're just going to do a little ham.

    >> little turkey .

    >> little turkey . tomato, then we have avocado, we squeezed a little lime on there just so it doesn't oxidize. and this is, like you said, in place of like a mayonnaise.

    >> yeah.

    >> then we're just going to --

    >> wrap that bad boy up.

    >> any condiments at all?

    >> a little ranch. i'm jumping the gun. this is a little ranch dressing . you can use italian.

    >> arugula. that looks good.

    >> there we go.

    >> stick a little thing in it.

    >> stick a little thingy.

    >> toothpick in there.

    >>> coming up tomorrow, actor justin kirk from the new nbc show called "animal practice."

    >>> plus, how to be rich and famous and take great trips.

    >> have a great booze day tuesday, everybody.

TODAY recipes
updated 9/24/2012 5:53:37 PM ET 2012-09-24T21:53:37

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

  • 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

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

Serving Size

Makes 1 serving

Recipe: French roasted vegetable sandwich

  • 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

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.


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

Serving Size

Makes 8 servings

Recipe: Turkey, avocado and tomato wrap

  • 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

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

Serving Size

Makes 1 serving

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