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Healthy Lunch Recipes: Top 10 Sandwiches Under 300 Calories

Sandwich Recipe: Crunchy Hummus Wrap

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Simply add store-bought hummus to a whole-wheat wrap, and top it with crunchy radishes, yellow carrots, and a slice of heart-healthy avocado. Add a handful of peppery arugula, roll the sandwich up, and enjoy! 251 calories

Sandwich Recipe: Radicchio Tartine

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Tart leafy vegetables are a great way to bulk up a healthy sandwich. To make this one, sauté sliced radicchio with a teaspoon of olive oil and minced garlic until wilted (about 5 minutes). In the toaster, melt ¼ cup shredded nonfat mozzarella on a slice of 7-grain bread, then top with the radicchio. 243 calories

Sandwich Recipe: Chicken Banh Mi

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Using chicken instead of pork cuts the fat in this traditional Vietnamese sandwich recipe. Marinate one skinless, boneless chicken breast in lime juice, Dijon mustard, and siracha, and grill until nicely charred (about 5-7 minutes per side). Put the grilled chicken inside a fresh baguette with cilantro stems and shredded carrots. Squeeze extra lime juice over the top for more flavor. 275 calories

Sandwich Recipe: Roasted Eggplant Sandwiches

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Roasting vegetables like eggplant and red onion with a small amount of olive oil is a great way to concentrate their flavors and keep the calorie count down. (Find out how many calories you should eat to lose weight). Add these roasted veggies to whole wheat bread with 2 tablespoons of white bean spread or hummus, and you have a great healthy vegetarian meal. 298 calories

Sandwich Recipe: Spinach Quesadilla

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Fresh baby spinach is the “meat” of this low calorie quesadilla. Sauté a large handful of spinach with a teaspoon of olive oil until wilted (about 3 minutes), then add 3 egg whites, and a tablespoon of feta cheese. Quickly fold the mixture together and transfer to a whole-wheat tortilla. Fold the quesadilla in half and lightly toast both sides in the skillet. 289 calories

Sandwich Recipe: Grilled Mushroom Melt

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Grilled cheese may not have the reputation of a healthy sandwich, but add sautéed mushrooms and two slices of low-fat cheddar cheese, and you can enjoy your childhood favorite without guilt. Better yet, use whole wheat bread and cook your sandwich on an indoor grill pan instead of a buttery skillet. 271 calories

Sandwich Recipe: Turkey-Dijon Toastie

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It's easy to cut calories from the traditional turkey club recipe. First, use less turkey than restaurant versions (1/4-pound at most). Next, omit the bacon and use Dijon mustard instead of mayo. Add a slice of low-fat pepper jack cheese for gooey flavor, and get your sandwich crispy in a nonstick skillet with cooking spray. 245 calories

Sandwich Recipe: Caprese Salad Roll-Up

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To translate this high-fat salad into a low calorie meal, use part-skim fresh mozzarella (4 ounces), juicy diced tomatoes, basil leaves, mixed greens, and a drizzle of balsamic. Roll it all together in a whole wheat tortilla, and you've got a portion controlled, healthy sandwich version of your favorite salad (Learn to spot the best foods from the salad bar here). 245 calories

Sandwich Recipe: Tuna Burgers

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Using fish instead of hamburger is a great trick to make tasty low calorie burgers. Pack together 1/4 pound minced yellowfin tuna lemon juice, and Dijon mustard. Sear your burgers in a nonstick skillet with cooking spray, and enjoy on half of a whole-wheat bun (use an English muffin to cut even more calories). Top your patty with extra mustard and a handful of arugula. 293 calories

Sandwich Recipe: Frittata Sandwich

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Follow the directions in this frittata recipe, using egg whites, sundried tomatoes and sliced swiss chard leaves. Top with a tablespoon of freshly grated Parmesan, cut into wedges, and enjoy inside two pieces of toasted honey-wheat bread. 268 calories. See more easy ways to cut calories without even noticing.


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