Sandwiches

Rye Crisp “Sandwich” with Avocado, Sprouts and Sheep’s Cheese

4 servings

8 rye crisp crackers
4 tablespoons Dijon mustard
8 slices Grass-Fed Cheddar Cheese, or other raw or grass-fed cheese of choice
1 avocado, sliced
¼ cup broccoli sprouts
Fresh lemon juice, to taste

1. Spread each rye crisp cracker with ½ tablespoon mustard. Place one slice of cheese on each cracker. Then lay 2 or 3 slices of avocado on top on the cheese. Top each with a tablespoon of sprouts. Sprinkle each with a squeeze of fresh lemon juice.

PT: Reduce or replace avocado with roast beef slices.
CT: Use a low-fat cheese or cucumber slices.
Note: For a low-carb, wheat-free substitution, you can use nori sheets or cabbage leaves instead of crackers.

 

Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)

Mixed Carb
Protein 423 25 40 16 270 12 40 6 377 20 33 20

Chicken Burgers with Red Peppers

6 servings

2 tablespoons olive oil
1 medium onion, diced small
3 cloves garlic, minced
2 tablespoons ginger, minced
2 tablespoons tamari
1 tablespoon toasted sesame oil
1 red pepper, diced small
3 scallions, minced
½ cup fresh basil, minced
1½ pounds ground chicken, dark meat
1 large egg white, lightly beaten
1½ tablespoons olive oil
1. Heat olive oil in a medium skillet. Add onion, garlic and ginger and sauté over medium heat for about 5 minutes. Season with tamari and toasted sesame oil, stir and remove from heat. Place in a bowl to cool. Set aside.
2. Prepare pepper, scallion, and cilantro as directed and add to the bowl.

3. Crumble ground chicken into the bowl and add egg white. Using your hands mix gently to combine. Shape into 1/2 inch thick patties about 3 inches in diameter.

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4. Place a heavy skillet over medium high heat and add olive oil. Add patties and cook for about 3–5 minutes on each side, turning only once. Do not press.

5. Check for doneness by inserting the tip of a paring knife into the center of one of the patties. The center should not be pink and the juices should run clear. Serve on a bun with pea shoots and teriyaki mustard.

Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)
Mixed 361 25 6 28

Eggplant Sandwich (CT)

4 servings

3 medium eggplants
2 tablespoons coconut oil
Sea salt and freshly ground pepper
2 yellow bell peppers
12 sun-dried tomatoes
8 ounces of goat cheese
16 small basil leaves

1. Cut each eggplant lengthwise into slices about ½ inch thick. Take the largest eight slices and place on a baking pan. Sprinkle with salt and let sit for 20 minutes.

2. Thoroughly rinse the eggplant slices and pat dry.

3. Heat a large skillet over medium heat. Add the coconut oil and heat until glistening. Add the eggplant slices 2 at a time. Cook until browned, about 3 minutes per side. Remove from pan and set aside to drain on paper towels. Sprinkle with salt and pepper.

4. Roast the bell peppers on the grill, or on a grill pan, preheated on high. Arrange whole peppers on the grill and cook until the skin is charred, about 5 minutes per side. Place the hot peppers in a paper bag. This allows the skin to be removed easily. Allow to cool in the bag for about 20 minutes. Pull or scrape the skin off with your fingers or a paring knife. Cut off the stem end, cut open the peppers and scrape out the seeds and membrane. Cut into strips about 1 inch wide.

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5. Cut the sun-dried tomatoes into strips.

6. Assemble the sandwiches by placing an eggplant slice on a plate. Spread each slice with goat cheese and top as desired with slices of roasted peppers, sun-dried tomatoes, and basil leaves. To complete the sandwich place another eggplant slice on top.

Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams) Carb 351 20 33 17

Portobello Sandwich

4 servings

8 portobello mushroom caps, grilled
¼ cup plain yogurt (PT), or low-fat plain yogurt (CT) ¼ cup almond butter (PT)

1 large tomato, sliced
4 romaine lettuce leaves
1 avocado, sliced
1 cup alfalfa sprouts
½ medium red onion, sliced thinly
¼ cup toasted sunflower seeds (PT)

1. Spread almond butter on the underside of each mushroom cap. Top with a layer of yogurt.

2. Add slices of tomato, avocado, and onion as desired. Top with alfalfa sprouts and sunflower seeds. Place a lettuce leaf on top and cover with another mushroom cap.

3. Serve and eat like a sandwich.

 

Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)

Mixed Carb
Protein 231 17 19 6 139 8 16 4 289 23 21 8

Tempeh Reuben

6 servings

2 packages tempeh, crumbled
3 tablespoons tamari soy sauce
3 tablespoons Dijon mustard
1 tablespoon olive oil
1 medium yellow onion, sliced thin
24 ounces raw sauerkraut
Sea salt, to taste
6 large romaine lettuce leaves, whole

1. Crumble the tempeh and place in a steamer basket. Steam for 20 minutes. Remove and place in a medium bowl.

2. Whisk together the tamari and mustard. Pour over the steamed tempeh, and stir to combine. Cover the bowl with a plate and allow to sit while preparing the remaining ingredients.

3. Heat oil in a large skillet over medium high heat. When oil shimmers, add the onions. Sauté until onions are brown, about 10 minutes. Turn off heat, but let pan stay on burner.

4. Add the steamed tempeh mixture and sauerkraut to the pan, stir to combine. Allow to stay on burner, covered, until heated through. Season to taste with salt.

5. Serve in lettuce leaves.

 

Note: Both CT and PT can have tempeh.

 

Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams) Mixed 222 12 16 18