Broiled Vegetable Sandwich
Dec 6, 2006 12:16:21 GMT -8
Post by jjg on Dec 6, 2006 12:16:21 GMT -8
Broiled Vegetable Sandwich
This is a hearty sandwich, full of vitamins. Use the remaining vegetable ingredients to make a salad for the next day.
1 small zucchini, julienned
1/2 cup cider vinegar
1 tsp chopped, pickled jalapeno peppers
1/2 medium red bell pepper, julienned
1 slice tomato
1 slice sweet red onion
2 tsp extra-virgin olive oil
3 dashes black pepper
1 (3-1/2-oz) deli style rye roll
1 slice low-fat Swiss cheese
Place the zucchini strips in a small container with a lid and add the cider vinegar and jalapeno peppers. Cover and refrigerate for at least 2 hours. Set the oven to broil and spray the broiler pan with nonstick cooking spray. Drain the marinade from the zucchini mixture and place the strips on the broiler pan. Add the bell pepper, tomato and onion to the broiler pan. Drizzle with olive oil and sprinkle with black pepper
Broil until the vegetables are brown and soft, about 15 minutes. Using a pair of tongs, carefully layer the vegetables on a roll and top with cheese. For more flavor, marinate all the vegetables for 8 hours before broiling. Note: This recipe is high in
sodium. Serves 1.
Per Serving: 366 Cal; 7 gm Total Fat (3 gm Sat Fat); 59 gm Carb; 10 mg Chol; 759 mg Sodium 19 gm Protein; 8 gm Dietary Fiber; 10 gm Sugars.
Exchanges: 4 Starch; 1 Lean Meat.
This is a hearty sandwich, full of vitamins. Use the remaining vegetable ingredients to make a salad for the next day.
1 small zucchini, julienned
1/2 cup cider vinegar
1 tsp chopped, pickled jalapeno peppers
1/2 medium red bell pepper, julienned
1 slice tomato
1 slice sweet red onion
2 tsp extra-virgin olive oil
3 dashes black pepper
1 (3-1/2-oz) deli style rye roll
1 slice low-fat Swiss cheese
Place the zucchini strips in a small container with a lid and add the cider vinegar and jalapeno peppers. Cover and refrigerate for at least 2 hours. Set the oven to broil and spray the broiler pan with nonstick cooking spray. Drain the marinade from the zucchini mixture and place the strips on the broiler pan. Add the bell pepper, tomato and onion to the broiler pan. Drizzle with olive oil and sprinkle with black pepper
Broil until the vegetables are brown and soft, about 15 minutes. Using a pair of tongs, carefully layer the vegetables on a roll and top with cheese. For more flavor, marinate all the vegetables for 8 hours before broiling. Note: This recipe is high in
sodium. Serves 1.
Per Serving: 366 Cal; 7 gm Total Fat (3 gm Sat Fat); 59 gm Carb; 10 mg Chol; 759 mg Sodium 19 gm Protein; 8 gm Dietary Fiber; 10 gm Sugars.
Exchanges: 4 Starch; 1 Lean Meat.