Build-Your-Own Sandwich
An assortment of fillings gives even the fussiest eater a choice. The sandwiches feature hummus made with peanut butter, which gives the spread the same nuttiness as traditional tahini. Leftover hummus makes a quick after-school snack with pitas and vegetable sticks.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 332 |
| pro | 12 g |
| total fat | 10 g |
| sat. fat | 2 g |
| carb | 49 g |
| fibre | 6 g |
| chol | 0 mg |
| sodium | 568 mg |
| % RDI: | - |
| calcium | 6% |
| iron | 28% |
| vit A | 3% |
| vit C | 8% |
| folate | 55% |
Suggested Recipes
-
8 slices flax or multigrain bread
1/2 cup (125 mL) Hummus Spread
4 leaves leaf lettuce
1 cup (250 mL) sliced english cucumber
4 slices havarti cheese (optional)
4 oz (125 g) shaved black forest ham (optional)
Preparation:
Spread 4 slices of the bread with 2 tbsp (25 mL) hummus each. Top with lettuce leaf, cucumber, and cheese and/or ham (if using). Top with remaining bread; cut each sandwich in half.
Additional Information
-
Variation
Hot Toasted Sandwiches: Omit lettuce and cucumber. Fill sandwiches with ham and/or cheese as desired. Toast in sandwich press until filling is hot, about 5 minutes.Per serving with cheese: about 445 cal, 18 g pro, 21 g total fat (8 g sat. fat), 49 g carb, 6 g fibre, 33 mg chol, 711 mg sodium. % RDI: 22% calcium, 28% iron, 13% vit A, 8% vit C, 60% folate.
Per serving with ham: about 369 cal, 18 g pro, 12 g total fat (2 g sat. fat), 49 g carb, 6 g fibre, 13 mg chol, 973 mg sodium. % RDI: 6% calcium, 30% iron, 3% vit A, 8% vit C, 55% folate.
Per serving with cheese and ham: about 483 cal, 24 g pro, 22 g total fat (8 g sat. fat), 49 g carb, 6 g fibre, 46 mg chol, 1,116 mg sodium. % RDI: 22% calcium, 30% iron, 13% vit A, 8% vit C, 60% folate.
Source
Canadian Living Magazine: December 2004
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