Step Ahead Wellness Center Blog

Recipe of the Week: 5-Minute Sandwiches

Posted by deborah neiman on Wed, Mar 13, 2013 @ 05:11 PM


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Tantalize your taste buds with these easy-peasy sandwiches that are bursting with flavor and brimming with nutrients!

Grilled Pineapple & Chicken Buns                                                                             

Makes 4 sandwiches: 333 calories per sandwich. Save 100 calories by swapping out the bun and enjoy chicken filling over a leafy green salad.

4 (6-ounce) skinless, boneless chicken breast halves

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

Cooking spray

1/4 cup fresh lime juice (about 2 limes)

4 (1/2-inch-thick) slices fresh pineapple

4 (1.5-ounce) whole wheat hamburger buns, toasted

1-2 teaspoons Light mayonnaise (optional)

4 large basil leaves

1. Sprinkle chicken evenly with salt and pepper. Place chicken on grill pan coated with cooking spray; grill 5 to 6 minutes on each side or until done, brushing occasionally with lime juice. Grill pineapple 2 to 3 minutes on each side or until browned.

2. Spread mayonnaise on bottom halves of buns, if desired. Top each with 1 chicken breast half, 1 pineapple slice, 1 basil leaf, and 1 bun top. Serve immediately.

Roasted Red Pepper & Tuna Roll-Ups

Makes 4 servings; 130 calories each.

2 6-ounce cans of tuna packed in water (drained)

1 tablespoon extra-virgin olive oil

1/4 teaspoon black pepper

1/3 cup jarred roasted red peppers, thinly sliced

1/4 cup chopped fresh basil leaves

1 teaspoon red wine vinegar

1. In a medium bowl, combine the tuna, pepper, olive oil, peppers, basil leaves, and vinegar. Spread the mixture on a 100-calorie wrap, roll, or sandwich thin for a 230 calorie sandwich.

Adapted from

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