Key West Chicken Avocado Sandwiches

Avocados have lots of health benefits from protecting the body's good cholesterol levels and reducing the risk of cardiovascular disease. Avocados have necessary minerals like potassium, calcium, Vitamin C and K, folic acid, copper, sodium, and dietary fibers.

This sandwich is packed with lots of flavor. Whole grains, lean protein, and belly fat trimming ingredients make this a healthy and satisfying meal. When buying the rolls or buns for this sandwich check the calorie count and aim for 150-180 to avoid overdoing it with calories.


I made this for dinner but think this would be perfect for taking to work for lunch.

Key West Chicken Avocado Sandwiches

Prevention

Makes 4 Servings

Stars of the Show:

• 1 cup mashed avocado
• 1 tbsp lime juice, squeezed
• 1/2 tsp green pepper sauce (Tabasco), optional
• 1 cup baby spinach
• 10 oz grilled or roasted chicken breast, sliced
• 1 mango, sliced
• 4 small whole grain rolls or buns (2 oz each), split

And Action:

Combine avocado, lime juice, and green pepper sauce in small bowl. Spread top and bottom halves of rolls with 2 tablespoons each of the avocado-lime mixture.

Layer 1/4 cup of the spinach, one-quarter of the chicken, and 1/4 cup of the mango on bottom halves. Top with other halves of rolls.

Nutritional Information Per Serving:

Calories: 367

Protein: 29g

Carbohydrates: 19g

Fiber: 8g

Fat: 11g

Saturated Fat: 2.5g

Cholesterol: 60mg

Sodium: 355mg

Turkey Meatball Subs

When I think of ground turkey I tend to think, "Oh no!" because of it's tendency to taste dry. I only went along with making these Turkey Meatball Subs after reading others' reviews of the recipe claiming these meatballs to be "very tasty and moist."

I am sure glad that I went off of what others had to say and didn't pass this recipe up. Turkey's reputation is slowly changing thanks to this recipe. The turkey meatballs are simmered in marinara sauce and sandwiched on a broiled roll with provolone cheese.

Mr. Sideline Chef and I ate two sandwiches each! They were that good. Mr. Sideline Chef even commented that he couldn't tell that they were ground turkey until I told him. This is a dinner that will see it's way into the rotation. More often the better.

Quick and easy for a weeknight dinner. Even the meatballs and sauce would be perfect over pasta if you prefer. Yummy!

Turkey Meatball Subs

MyRecipes.com and All You, January 2009

Makes 8 Subs

Cost Per Serving: about $2.62

Stars of the Show:

• 2 eggs
• 3 tbsp water
• 1/3 cup Italian seasoned breadcrumbs
• 1/2 cup finely chopped parsley
• 2/3 cup grated Parmesan cheese
• 4 cloves garlic, minced
• 2 lb lean ground turkey
• 1 (24 oz) jar marinara sauce
• 8 crusty sub-style rolls
• 2 1/2 tbsp extra virgin olive oil
• 12 oz sliced provolone

And Action:

Whisk eggs with 3 tbsp water. Stir in breadcrumbs and let stand 5 minutes. Add Parmesan, parsley, garlic and turkey. Mix gently until well combined. Moisten hands and roll mixture into 24 1 1/2-inch balls. Transfer to a dish large enough to accommodate all meatballs. Refrigerate meatballs for 30 minutes.

Pour marinara into a wide, deep pot with a lid and warm over medium-high heat. Medium-high was too high so I turned it to medium and adjusted the cook time. Add the meatballs (sauce will not completely cover meatballs), cover and cook 10 minutes. Uncover and turn meatballs. Cover; cook 10 minutes longer, until meatballs are no longer pink inside (cut one to test).

Preheat broiler to high. Cut rolls lengthwise and drizzle inside of each with 1 tsp. olive oil. Divide cheese among rolls and place on baking sheet. Broil until cheese is melted and bread is lightly toasted, 1 to 2 minutes.

Place three meatballs on each roll and spoon sauce over. Serve immediately.

Nutritional Information:
Calories: 718
Fat: 35g
Saturated fat: 13g
Protein: 48g
Carbohydrate: 54g
Cholesterol: 170mg
Sodium: 407mg

Blueberry Breakfast Sandwich

Looking for a quick and simple breakfast to put together in the amount of time it will take to toast your bread? Yes? Than look no further!

This Blueberry Breakfast Sandwich makes for a filling and satisfying meal.

Blueberry bread gets topped with a honeyed yogurt mixed with pumpkin seeds and then topped with sliced banana. Seriously yummy!

Blueberry Breakfast Sandwich

Flat Belly Diet! Cookbook

Makes 1 Serving

Stars of the Show:

• 1/4 cup fat free Greek style yogurt
• 2 tbsp pumpkin seeds
• 1 tsp honey or maple syrup
• 2 slices toasted whole grain bread with blueberries - The only blueberry bread option I could find were blueberry bagels. The nutritional information below reflects using the whole grain bread.
• 1/2 banana, thinly sliced

And Action:

Combine the yogurt, pumpkin seeds, and honey. Spread evenly over the toast. Top 1 slice with the banana and place the other slice, spread side down on top. Cut in half before serving. (I served my sandwich open-faced instead and placed 1/4 banana slices on each bagel half.)

Nutritional Information Per Serving:
MUFA: Pumpkin Seeds
Calories: 360
Protein: 17 g
Carbohydrates: 73 g
Fat: 6 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 340 mg
Fiber: 8 g