Build-Your-Own Sandwich
This recipe makes 4 servings
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 |
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.
Ingredients
- 8 slices flax bread or multigrain bread
- 1/2 cup Hummus Spread Recipe
- 4 leaves leaf lettuce
- 1 cup sliced English cucumber
- 4 slices Havarti cheese, (optional)
- 4 oz 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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