Hearty Whole Grain Grilled Cheese

Ingredients

  • Cooking spray
  • 4 thin slices of extra-firm tofu cut lengthwise
  • 1 small zucchini sliced lengthwise into thin strips
  • 8 slices whole grain bread
  • 8 teaspoons Earth Balance spread
  • 4-1 ounce slices of cheddar cheese

(Makes 4 servings)

Directions

Heat large non-stick skillet coated with cooking spray over medium heat. Press tofu slices between two paper towels until no liquid remains. Add tofu slices to pan and heat until lightly browned (about 5 minutes.) Turn over and heat other side until equally brown. Remove from pan and add zucchini strips. Cook until tender. Remove from heat and set aside.

On one side of each slice of bread, spread ½ teaspoon of Earth Balance Spread. Add four slices to large preheated non-stick skillet (spread side down.) Place 1 cheese slice, 1 tofu slice and 2 zucchini slices on each slice of bread and top with remaining slice of bread (spread side up). Cook for approximately 3-4 minutes or until lightly brown and cheese is melted. Turn over and repeat on remaining side.

Remove from pan and slice each sandwich in half.


Calories: 412; Total fat: 22 grams; Saturated fat: 9 grams; Sodium: 461 mg; Carbohydrate: 32 grams; Fiber: 6 grams; Protein: 23 grams

Egg Salad Sandwich

Ingredients

  • 2 hard-boiled eggs, mashed
  • 2 Tablespoons Olive Oil Mayonnaise
  • 2 teaspoons Dijon mustard
  • 1 stalk celery, diced
  • Ground pepper to taste
  • 4 slices whole grain bread

(Makes 2 servings)

Directions

Combine all of ingredients in small bowl, mixing until covered evenly with mayo and mustard. Divide mixture evenly and spread on two slices of bread. Top with remaining slices.

Calories: 290; Total fat: 10 grams; Saturated fat: 2.2 grams; Sodium: 518 mg; Carbohydrate: 32 grams; Fiber: 6 grams; Protein: 16 grams

Lentil Tuna Melt

Ingredients

  • 12 ounces low sodium lite tuna, drained
  • ¼ cup cooked lentils
  • 2 Tablespoons chopped red onion
  • 2 Tablespoons Olive Oil Mayonnaise
  • 1 Tablespoon lemon juice
  • Dash of hot sauce
  • Fresh ground pepper to taste
  • 4 slices of whole grain bread
  • ¼ cup sharp cheddar cheese, shredded

(Makes 4 servings)

Directions

Preheat broiler. Combine first 7 ingredients in a bowl (through pepper.) Spread evenly on four slices of bread and top with cheese. Place on baking sheet lined with aluminum foil and broil for 2-3 minutes until cheese is bubbly.

Calories: 245; Total fat: 6 grams; Saturated fat: 2 grams; Sodium: 380 mg; Carbohydrate: 19 grams; Fiber: 4 grams; Protein: 27 grams

Tomato Edamame Grilled Cheese

Ingredients

  • 1 bulb garlic
  • 1 teaspoon canola oil
  • 1 ounce frozen edamame
  • ¼ cup lemon juice
  • ¼ cup water
  • ½ teaspoon ground cumin
  • Dash of salt
  • 1/3 cup fresh basil
  • 8 slices whole grain bread
  • 1 tomato, thinly sliced
  • 4 ounces reduced-fat Monterey Jack cheese, sliced

(Makes 4 servings)

Directions

Slice off top 1/2 inch of garlic bulb. Leaving bulb whole, remove loose outer layers. Place bulb, cut side up, in custard cup. Drizzle with oil. Cover with foil; roast 15 minutes until soft. Cool.

Cook edamame according to package directions. Drain; rinse with cold water. Squeeze 3 garlic cloves from bulb into food processor. Wrap and refrigerate remaining garlic for other use. Add edamame, lemon juice, 1/4 cup water, cumin, salt and basil to garlic in food processor. Cover and process until smooth. Transfer to bowl. Stir in basil.

For each sandwich spread 2 tablespoons edamame mixture on two slices bread. Top one bread slice with 1 ounce thinly sliced cheese and tomato slices. Add second bread slice. On nonstick griddle or nonstick skillet toast over medium-high heat, turning once.


Calories: 270; Total fat: 8 grams; Saturated fat: 3 grams; Sodium: 344 mg; Carbohydrate: 36 grams; Fiber: 6 grams; Protein: 17 grams

Edamame Medley

Ingredients

  • 1 cup thawed edamame
  • 2 Tablespoons sunflower seeds
  • ½ cup diced red pepper
  • ½ cup chopped cucumbers (with skin)
  • 2 Tablespoons minced red onion
  • ½ cup diced celery
  • ½ cup chopped broccoli
  • 4 cups fresh baby spinach
  • 2 Whole wheat pita bread, cut in half

  • Dressing:

  • 2 Tablespoons vinegar
  • ¼ teaspoon balsamic vinegar
  • 3 Tablespoons canola oil
  • 2 teaspoons less sodium soy sauce
  • 2 teaspoons lemon juice
  • 2 Tablespoons sesame seeds

(Makes 4 servings)

Directions

In a medium bowl, combine edamame through broccoli. In a separate small bowl, whisk together dressing ingredients. Pour over edamame mixture and refrigerate for 30 minutes. Stuff each whole wheat pita half with 1 cup spinach. Spoon edamame mixture evenly into each pita.

Calories: 305; Total fat: 17 grams; Saturated fat: 1.4 grams; Sodium: 344 mg; Carbohydrate: 30 grams; Fiber: 6 grams; Protein: 12 grams

Sundried Tomato & Turkey Tortilla

Ingredients

  • 1 La Tortilla Factory 100 Calorie Whole Wheat Tortilla
  • 1 Tablespoon spicy guacamole
  • 3 Sundried tomatoes, sliced
  • 2 ounces Boar’s Head No Salt Added Oven Roasted Turkey Breast
  • 2 Tablespoons shredded cheese
  • ½ cup fresh spinach

(Makes 1 serving)

Directions

Spread guacamole on tortilla. Add sundried tomatoes, turkey, cheese and spinach. Roll and enjoy!

Calories: 280; Total fat: 10 grams; Saturated fat: 3.5 grams; Sodium: 672 mg; Carbohydrate: 30 grams; Fiber: 10 grams; Protein: 25 grams

Crunchy Cherry Sunflower Seed Wraps

Ingredients

  • Two 8-inch whole grain tortillas or wraps
  • 2 tablespoons almond butter
  • 2/3 cup micro-greens
  • 2 tablespoons sunflower seeds
  • 2 tablespoons raisins
  • 2 tablespoons dried cherries

(Makes 2 servings)

Directions

Spread 1 tablespoon almond butter evenly over each tortilla. Sprinkle 1/3 cup micro-greens evenly over the almond butter, then sprinkle with 1 tablespoon sunflower seeds, 1 tablespoon raisins, and 1 tablespoon dried cherries.


Tightly roll up each tortilla then slice in half. Serve immediately or wrap in plastic to prevent the wrap from drying out.


Variations: Substitute hemp butter, tahini, peanut butter, or walnut butter for the almond butter. Try substituting dried apricot slices, dried blueberries, dried cranberries, or dried apple slices for the cherries. And you could replace the sunflower seeds with chopped walnuts, pistachios, almonds, pecans, or hazelnuts. The possibilities are endless!


Source: The Plant-Powered Diet by: Sharon Palmer, RD
Visit site

Calories: 362; Total fat: 17 grams; Saturated fat: 1.0 grams; Sodium: 195 mg; Carbohydrate: 48 grams; Fiber: 7 grams; Protein: 9 grams