5 Healthy Sandwich Makeovers
Simple tweaks make your favorite sandwiches a part of your healthy diet.
Craving a BLT or reuben—but not the calories? We’ve made over your lunchtime favorites by putting veggies center stage. Get your brown bag ready!
PREP TIME: 15 MINUTES
TOTAL TIME: 30 MINUTES
Ingredients:
6 large eggs
2 tablespoons nonfat plain Greek yogurt
1 tablespoon light mayonnaise
2 teaspoons Dijon mustard
1⁄4 teaspoon curry powder
1⁄4 teaspoon kosher salt
freshly ground black pepper
2 tablespoons finely chopped sweet onion
2 tablespoons finely chopped celery
1 tablespoon finely chopped fresh chives
4 whole-wheat pitas
4 lightly packed cups baby greens
1⁄2 large English cucumber, thinly sliced
Directions:
1. Place eggs in a medium saucepan, cover with cold water by 1 inch, and bring to a boil over high. Remove pan from heat, cover, and let sit for 11 minutes. transfer eggs to a large bowl of ice water and let cool for 5 minutes.
2. Meanwhile, combine yogurt, mayonnaise, mustard, curry powder, and salt in a medium bowl; season with pepper. Stir in the onion, celery, and chives.
3. Peel the eggs; discard 2 of the yolks. Coarsely chop whites and remaining yolks and combine with yogurt mixture in the bowl. (Mixture can be made up to 1 day ahead and refrigerated.)
4. Slice the top third off the pitas and discard (or save for snacking). Stuff each pita with a quarter of the greens and the cucumber slices. Spoon a quarter of the egg salad into each and serve immediately.
Nutrition score per serving (1 egg salad sandwich): 314 calories, 11g fat (3g saturated), 40g carbs, 17g protein, 6g fiber, 84mg calcium, 3mg iron, 609mg sodium
