Food & Recipes

Summer-Vegetable Hero Sandwich

by Kathy Gunst

Summer-Vegetable Hero Sandwich

Prep time: about 15 minutes

Cook time: none
Serves: 4 sandwiches 

The dressing:
3 Tbs chopped fresh parsley
1 scallion, trimmed and chopped (green and white parts)
Salt and freshly ground black pepper
1/2 cup low-fat plain yogurt
2 Tbs olive oil
1 Tbs wine vinegar

The sandwich:
1 loaf French bread, about 12 inches long
1 cup grated carrots (about 1 large carrot)
1 cup thinly sliced cucumber (about 1 cucumber)
1/2 cup shredded lettuce
1 ripe tomato, thinly sliced
1 cup grated reduced-fat cheddar cheese, or your favorite

Optional ingredients:
Pitted black olives, sliced
1/2 cup chopped red or green pepper

Place dressing ingredients in unplugged blender, and press button; layer ingredients onto bread.

1. Make the dressing: Puree ingredients in a blender or food processor. Taste for seasoning. (Can be made ahead of time; cover and refrigerate until ready to serve.)

2. Cut the bread in half, lengthwise. Layer on carrots, cucumbers, lettuce, tomato, and cheese, and any optional ingredients. Spoon on the dressing. Cut into four sandwiches and serve.

per serving (1 sandwich with reduced-fat cheddar cheese): 231 calories, 10 g fat (2.6 g saturated), 396 mg sodium, 8 mg cholesterol. A good source of vitamin K.