Guest Author - Catherine Bridges
When looking to prepare a low carbohydrate sandwich you must address your bread choices first and foremost. Look to WHOLE GRAIN choices as purported “light” or “white wheat” varieties do not always contain as much whole wheat grain as needed to actually affect your carbohydrate intake significantly. If wading through the bread varieties in your local grocery is too much – try a whole grain tortilla, large size spinach leaves or romaine lettuce leaves as a bread alternative. You may also try purchasing the large organic wonton wrappers in the refrigerated section of your store and baking them off after sprinkling with fresh or dried herbs to quickly produce something similar to flatbread. Many grocery stores now offer a wide variety of bread-substitutes in their organic and/or health food aisle.
Here is a basic outline for low-carb sandwiches:
Simple Low-Carb Sandwich
1 romaine or red leaf lettuce leaf
Lowfat meat, sliced thinly
Lowfat cheese, thinly sliced
Dill pickles
Olives or marinated mushrooms, sliced
Light application of condiments of choice
Try this delicious wrap with a Cuban flair:
Cuban Wrap
2 whole grain tortillas
4 slices of slow-roasted pork
4 slices of smoked ham
4 slices of Swiss cheese
2 tbsp mustard
4 dill pickle strips, thinly sliced
1 tbsp butter, softened
1. Spread the mustard in a circle in the center of a tortilla.
2. Divide the roast pork, ham and cheese. Alternate two slices of cheese between two slices of each meat and place into the center of each tortilla. Repeat for the second tortilla.
3. Place 2 pickle strips on each tortilla.
4. Wrap like a burrito and spread a bit of the butter on the outsides of each wrap.
5. Grill in a Panini grill (squeezing gently) or in a preheated skillet. Cook for 5 - 7 minutes, rolling to warm all sides until light brown.
For a safe but speedy option try:
Quick and Easy Low-Carb Sandwich
1 whole grain tortilla or 1 romaine lettuce leaf
egg salad, ham salad or tuna salad
Low-Carb BLT Wrap
3 slices Bacon, cooked and drained
1 roma tomato, sliced
2 large romaine lettuce or spinach leaves
1 whole grain tortilla
1 tbsp lowfat mayonnaise
Chicken Avocado Wrap
1 whole grain tortilla
1 avocado, pitted and sliced thinly
Slices of roasted red pepper
Sliced or cubed chicken breast
2 slices lowfat American cheese
1 tbsp lowfat mayonnaise
Salt and pepper to taste
Enjoy exploring fresh fruit, vegetables and condiments, salsas, chow-chows, etc., to make your low-carb diet exciting and fulfilling. Enjoy!
