As a kid, I always liked one very specific sandwich. This was because pretty much every time I went to visit my grandparents, I would go grocery shopping with my grandmother for ingredients, come home, and then my grandfather would make me a turkey sandwich on rye with Grey Poupon. As a result, the combination is as emotionally comforting as it is delicious.
I've grown up a lot culinarily since then and in the hustle and bustle of adult, working life, I found myself turning back to that old favorite for lunches, but with… enhancements. After about two years of playing with it, I've settled pretty happily on the following construction, which I would like to share.
What you'll need:
-Rye bread (I prefer light, seeded rye)
-Sliced turkey (pretty much any deli-style turkey will do)
-Turkey bacon (just as tasty as real bacon, but only half as bad for you)
-Mustard (Grey Poupon is best :D)
-Sliced provolone cheese
-Baby spinach
Before I do anything else, I put four slices of turkey bacon on a microwave-safe plate and pop them into the microwave for a minute and a half. Turkey bacon is pre-cooked and thus safe to eat without cooking (just tastes like ham uncooked), but I like it a little crispy.
Next, lay out two slices of rye bread and spread your mustard over them. Pop one of them (the designated "top" slice) into the toaster oven for a light toast.
On the other slice, pile on your turkey. You can go a little crazy with the turkey (at around 10 calories a slice, you can afford to be a bit frivolous here). Lay your cooked turkey bacon over your deli turkey. Top it off with a slice of provolone cheese. Switch your "top" slice out of the toaster oven and pop your "bottom" one--meat, cheese, and all-- in for a light toasting cycle. At the end, your turkey will be warm, your bacon will be a bit crispier, and your provolone will be all nice and melty.
Remove your "bottom" slice to a plate, pile the baby spinach on top (once again, completely guilt-free sector in which to go crazy since spinach has only about 10 cal per cup!), top off with your "top" slice and voila: delicious sandwich!
All said and done, this sandwich is pretty good for you, too. All told, you've got:
-About 380 calories
-17g of fat
-27g of protein
-and 21% of you daily dietary fiber
Notably, if you take out the turkey bacon, it loses 120 calories and 12g of fat, which is a significant difference. You also lose 8g of protein and some good flavor, and turkey bacon is still WAY better for you than regular bacon. If you're REALLY concerned about calories and fat, knocking off the provolone will lose you an extra 60 calories and 3.5g of fat.
Minus the turkey bacon and cheese, you're down to 200 calories and 1.5g of fat and you still have a nice sandwich.
If you're trying to avoid sodium, losing the turkey bacon and using regular yellow mustard instead of Grey Poupon will make a serious dent in the sandwich's sodium content.
No comments:
Post a Comment