Tag: sandwich

Tempeh Pitas

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Tempeh Pitas

Course: lunch, Main Course
Servings: 4
Calories: 313kcal

Ingredients

  • 8 oz tempeh
  • 2 tbsp sesame oil
  • 2 tbsp balsamic vinegar
  • 1 small onion
  • 1 red bell pepper
  • 1/2 cup mushrooms
  • 2 pieces pita bread, 6-inch size
  • 4 tsp mayonnaise

Instructions

  • Cut tempeh into 12 slices. Thinly slice onion, bell pepper and mushrooms.
  • In a large skillet heat 1 tablespoon of the sesame oil over medium heat. Add sliced tempeh and cook each side for 3 to 4 minutes until browned. Add balsamic vinegar and cook one minute; flip and cook an additional minute. Remove tempeh from skillet.
  • Add remaining sesame oil to skillet and heat over medium heat. Add the onion, bell pepper and mushrooms and cook until tender.
  • Cut pita in half and open to form a pocket. Spread each half with 1 teaspoon mayonnaise. Add 3 pieces tempeh and 1/4 the vegetable mixture to each pita half. Serve immediately.

Notes

Serving Size: 1/2 pita with 3 slices tempeh

Nutrition

Calories: 313kcal | Carbohydrates: 25g | Protein: 15g | Fat: 17g | Cholesterol: 2mg | Sodium: 187mg | Potassium: 437mg | Fiber: 6g | Calcium: 115mg | Phosphorus: 208mg

Sausage Breakfast Sandwich

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Sausage Breakfast Sandwich

Course: Breakfast
Servings: 1
Calories: 253kcal

Ingredients

  • nonstick cooking spray
  • 1/4 cup liquid low-cholesterol egg substitute
  • 1 English muffin
  • 1  turkey sausage patty
  • 1 tbsp shredded natural sharp cheddar cheese

Instructions

  • In a small skillet sprayed with nonstick cooking spray, pour egg product and cook over medium low heat. When egg appears almost cooked through, turn over with a spatula and cook additional 30 seconds.
  • Toast English muffin.
  • Place turkey sausage patty on a plate, cover with a paper towel and cook in the microwave for 1 minute or the time recommended on package.
  • Assemble cooked egg on English muffin (fold to fit muffin). Top with sausage patty, then sharp cheddar cheese and remaining muffin half.

Nutrition

Serving: 1sandwich | Calories: 253kcal | Carbohydrates: 26g | Protein: 17g | Fat: 9g | Cholesterol: 32mg | Sodium: 591mg | Potassium: 218mg | Fiber: 2g | Calcium: 174mg | Phosphorus: 158mg

Egg Sandwich with Potato

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Egg Sandwich with Potato

Course: Breakfast
Servings: 4
Calories: 327kcal

Ingredients

  • 1  medium baking potato
  • 2 tbsp canola oil
  • 6  large eggs
  • 4 whole wheat Oroweat® sandwich thins
  • 4 tsp salsa

Instructions

  • Reduce potassium in potatoes by one of the methods shown below in the Helpful hints. (Skip this step if you do not need a low potassium diet.)
  • Heat the oil in a skillet and add the diced potatoes. Cook until potatoes are browned. Toast sandwich thins while potatoes are browning.
  • Beat the eggs and pour over the potatoes. Reduce heat to low and stir eggs with potatoes for 2-3 minutes until eggs are set.
  • Spoon the egg and potato mixture evenly onto sandwich thins. Top each sandwich with a teaspoon of salsa if desired. Add sandwich thin top to make sandwich and enjoy.

Notes

Helpful hints

  • Substitute whole wheat toast or a soft warm flour tortilla (fajita size) for sandwich thins.
  • One medium baking potato weighs about 12 ounces.
  • Double-cook technique for reducing potassium in potatoes: Peel potatoes and cut into thin slices, diced small or shred for hash browns. Place potato pieces in a pot of water and bring to a boil. Drain water then add fresh water. Bring water to a boil and cook potatoes until tender. Drain water and prepare potatoes as desired. The double cook method reduces potassium below 200 mg for a 100 gram portion (2/3 cup).

Nutrition

Serving: 1sandwich | Calories: 327kcal | Carbohydrates: 32g | Protein: 16g | Fat: 15g | Cholesterol: 279mg | Sodium: 318mg | Potassium: 377mg | Fiber: 6g | Calcium: 90mg | Phosphorus: 272mg