Top 3 sandwich recipes for weight loss

1. SALMON AND GOAT CHEESE MELT

A single pita or a slice of high-fiber bread should contain at least 4 grams of fiber and 3
grams of protein and no more than 100 calories. In place of canned salmon, you can use
vacuum-packed salmon, which doesn’t need to be drained and patted dry.

INGREDIENTS

1 can (6 ounces) salmon packed in water, drained and patted dry 2 teaspoons olive oil

1 teaspoon red wine vinegar
Salt and black pepper
1 large tomato, cored and thinly sliced (about 6 slices) 1 ounce soft goat cheese, crumbled
1 teaspoon chopped fresh oregano or ½ teaspoon dried 3 high-fiber pitas, cut into wedges,
or 3 slices high-fiber bread, toasted and cut into triangles In a small bowl, toss the salmon,
oil, and vinegar. Add salt and pepper to taste. Set aside.
Arrange the tomato slices, overlapping them slightly, on a large microwave-safe plate. Top
with the salmon mixture and the goat cheese. Microwave or put the plate in a toaster oven
for 2 minutes, until the cheese bubbles and the salmon is warmed through. Sprinkle with the
oregano.
Serve hot with the pita wedges or bread.
NUTRITION INFO: 330 calories, 32 grams protein, 24 grams carbs, 9 grams fiber, 12
grams fat

2. WHITE BEAN, CARAMELIZED ONION, AND WILTED ARUGULA TOAST

Caramelizing onions brings out their sweetness. Give them time to cook over a low flame
until they become golden and melted.

INGREDIENTS

1 teaspoon olive oil
1 small yellow onion, thinly sliced

1 teaspoon chopped fresh thyme or
¼ teaspoon dried
Salt and black pepper
1 cup plus 2 tablespoons canned white kidney or cannellini beans, drained and rinsed 1½
cups (about 2 ounces) baby arugula

2 high-fiber pitas
Warm the oil in a medium nonstick skillet over medium-low heat. Add the onion and cook for
5 minutes, stirring occasionally. Reduce the heat to very low, cover the pot, and cook for 10
minutes, stirring often, until the onions are golden. Season with the thyme, salt, and pepper.
Increase the heat to medium, and stir in the beans and the arugula. Cook for 1 minute, until
the beans are warmed through and the arugula wilts, stirring occasionally. If needed, add a
tablespoon of water so the mixture doesn’t stick to the pan.
Meanwhile, preheat a toaster oven to 300°F. Warm the pitas for 5 minutes, or until they’re
lightly toasted.
To serve, scoop the white bean mixture into the warm pitas.
NUTRITION INFO: 340 calories, 24 grams protein, 35 grams carbs, 8 grams fiber, 6
grams fat

3. GRILLED CHEESE, PEAR, AND TURKEY SANDWICH

This childhood favorite gets a healthy makeover and tastes better than ever!

INGREDIENTS

1 teaspoon olive oil

2 slices high-fiber bread
½ ounce Swiss cheese, thinly sliced ½ small pear, thinly sliced 1 ounce turkey, thinly sliced
Several baby spinach leaves Warm the oil in a small nonstick skillet over low heat. Layer a
slice of bread with the cheese, pear, turkey, and spinach. Top with the remaining slice of
bread.
Set the sandwich in the heated skillet. Set another heavy skillet on top of the sandwich to
weight it down. Cook it for 2 minutes, until golden brown. Remove the weighting skillet and
flip the sandwich. Replace the skillet and cook for 2 minutes, until the second side is golden
brown.
Slice and serve warm.
NUTRITION INFO: 348 calories, 21 grams protein, 54 grams carbs, 12 grams fiber, 9
grams fat