Skinny Sandwich Recipes
How to Reduce Sandwich Calories
While Dieting

Written by Sky Taylor, Diet Bites

How to Lower Calories in Sandwiches

We have some delicious gourmet sandwiches posted below - but first, let's see how we can build a healthier, lower calorie sandwich, naturally for your weight loss plan.

- Kick Mayo to the side of the curb and take a ride with Diet Bites's savvy weight loss tips  which can assist in not only creating a healthier sandwich, but also very creative sandwiches that are mighty tasty.

A sandwich can be one of the healthiest selections while trying to lose those extra pounds and generally contains food selections from all the food groups housed within the Official Food Pyramid. Let's list the typical sandwich ingredients that can be used in creating a sandwich, then some tasty sandwich recipes that are low in calories and high in flavor:

Vegetable Group Sandwich Ingredients - all varieties of lettuce, cucumber, mushrooms, raw spinach, parsley, bean sprouts

Fruit Group Sandwich Ingredients - tomatoes of all varieties, avocado, dried fruits and some fresh fruits (peanut & banana sandwich for example)

Grain Group Sandwich Ingredients - breads of all varieties and of course, opting for whole grain bread choices equals more nutritional benefits

Dairy Group Sandwich Ingredients - cheeses of all varieties, including cream cheese often found on gourmet-type sandwiches

Protein Group Sandwich Ingredients - eggs, lean meats of all varieties as well as vegetable proteins such as peanut butter, cashew butter, thoroughly drained prepared beans (black beans, garbanzo, etc.)

Tasty Lower Calorie Gourmet-Type Sandwich Recipes from Diet Bites

California Avocado Sunrise Sandwich - Between two slices of your favorite bread, sandwich the following ingredients: 3 thin strips of avocado, your choice of lean meat, sliced tomatoes, sliced black olives (3), your favorite slice of cheese. Drizzle 1 teaspoon of Kraft Poppyseed dressing onto the bread before assembling.

Don't Loosen Your Belt BLT Sandwich- Bacon while dieting? Yes indeedy. Two strips of lean bacon contain 50 calories and of course, calories vary upon the brand used. Prepare bacon in microwave until golden brown using two damp paper towels to 'sandwich' the bacon as it cooks.

While bacon cooks, toast two slices of 60-calorie whole grain bread in the toast to your personal preference. Be sure to break the bacon in half after cooking to make 4 small strips which should fit perfectly onto the toast.

To assemble BLT, spread toast with 1 serving of light salad dressing (35 calories worth); add slices of sun-ripened tomato to one side of the bread as well as the lettuce of your choice. Top with the bacon; add remaining slice of toast. BLT contains about 225 calories.

Peanut Butter & Banana Sandwich- This recipe is no different than the typical peanut butter and banana sandwich EXCEPT in the area of calorie content. Peter Pan makes a delicious whipped peanut butter which contains 150 calories per serving. We used this delicious peanut butter as the base of our recipe.

You can either leave the banana whole, or mash it and mix with the peanut butter. If you need more sweetener, add a teaspoon of sugar to the mixture or to the peanut butter if you're using a whole banana rather than incorporating it with the peanut butter.

- Use of a small banana AND a serving of peanut butter for this recipe.

Use two fresh slices of your favorite bread. Ours contains 60 calories per slice. Simply spread on the peanut butter and add the banana OR spread on the mix of banana and peanut butter. Total calories for this peanut butter and banana sandwich: about 240 calories.

Skinny Pork Chop Sandwich Recipe

The next time that you prepare pork chops, cook one extra - and make sure that it's thin, not thick. Cook until golden brown on both sides and add salt and pepper.

You can use the pork chop cold - out of the fridge, or you can warm it up when preparing your Skinny Pork Chop Sandwich. Be sure to remove the bone before using it for the sandwich.

Toast your bread using reduced fat margarine until golden; spread the non-toasted side with bread with a little yellow sunshine or spicy brown mustard.

Add the pork chop along with leafy green lettuce, slices of tomatoes and cucumber.

Rather than the mustard as a spread, you can use your favorite salad dressing - such as fresh cucumber dressing which will compliment the raw vegetable.

Diet Harvest Moon Sandwich

We named this low calorie sandwich recipe such because it contains a golden honey-mustard spread and is packed with vegetables that are fresh from Father Earth's good harvest.

Begin by spreading reduced fat margarine - the 40 calories or less varieties, onto potato bread. Toast on the stove top until each slice is golden brown.

Spread honey mustard onto one or onto both slices (onto the un-toasted sides). If you wish, you can even use your favorite reduced-fat honey mustard salad dressing.

Place one slice of fully-cooked lean deli ham into a pan and sear on both sides.

Add one pineapple ring and heat on both sides before placing it on top of the ham which is still in the pan, shoved to one side as the pineapple is warmed. Sprinkle with 1 teaspoon of brown sugar (light or dark) then transfer to the toasted bread spread with honey mustard.

Add any of the following vegetables to your sandwich: sliced black olives, mushrooms, bell peppers, baby spinach, Spring mix, any variety of lettuce, sliced tomatoes.

You'll need to slice the sandwich into two triangles as this is quite a large sandwich for minimal caloric and dietary fat content.

Avocado & Sun-Ripened Tomato Sandwich

This is one of our favorite sandwich recipes. And it's prepared with almost-all natural ingredients. It will satisfy all five of the basic food groups. You will need:

2 slices of whole grain bread - Grain Group
1 slice of skim-based mozzarella cheese - Dairy & Protein Group
1 Tablespoon of light Miracle Whip - Minimal Fat
1/3 of a small ripe avocado, thinly sliced - Fruit Group
thin slices of sun-ripened tomato - Fruit Group
fresh lettuce leaves - Vegetable Group

This recipe is so simple - so easy to prepare. Simply spread the Miracle Whip onto the bread, add the slices of avocado, tomato, the cheese and leaf lettuce and enjoy.


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