Drawing half of its ingredients from the list of Sonoma Power Foods, this grilled Italian sandwich packs a nutritional punch that makes for a satisfying and delicious lunch. The spinach alone is rich in carotenoids, folate, vitamin K, and magnesium.
Start to Finish: 20 minutes
Yield: 4 servings
4 6-inch whole-wheat hoagie rolls, split; 8 slices whole-wheat bread; or 2 whole-wheat pita bread rounds halved crosswise and split horizontally
4 cups fresh baby spinach leaves
8 thin tomato slices (1 medium tomato)
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
1/4 cup thinly sliced red onion
2 tablespoons shredded fresh basil leaves
1/2 cup crumbled feta cheese (2 ounces)
Nonstick olive oil cooking spray
Nutrition Facts per Serving: 315 calories, 12 g protein, 8 g total fat (3 g saturated fat), 53 g carbohydrate, 9 g fiber, 10 mg cholesterol, 500 mg sodium, 57 weighted glycemic index
Portabello, Mozzarella, and Pesto Panini
Spread each sandwich bread with 2 tablespoons pesto. Top with 1 roasted portabello mushroom, 2 slices tomato, 2 slices fresh mozzarella, and 2 ounces Balsamic Red Onions. Or use leftover grilled vegetables in place of portabellos.
Nutrition Facts per Serving: 358 calories, 22 g protein, 25 g total fat (10 g saturated fat), 20 g carbohydrate, 2.5 g fiber, 40 mg cholesterol, 540 mg sodium, 21 weighted glycemic index
Apple, Ham, and Swiss Cheese Panini
Spread each sandwich bread with 1 teaspoon whole-grain mustard. Top with 2 slices of Black Forest ham (2 ounces per sandwich); 2 slices of a Granny Smith apple, cored; and 2 slices of Swiss or Gruyère cheese.
Nutrition Facts per Serving: 425 calories, 22 g protein, 11 g total fat (4 g saturated fat), 62 g carbohydrate, 7 g fiber, 30 mg cholesterol, 900 mg sodium, 63 weighted glycemic index
Spread each sandwich bread with 1 teaspoon yellow mustard. Top with 1 1/2 ounces leftover roast pork tenderloin, sliced thin, and 1/2 ounce. Black Forest ham or sliced deli ham. Top with thin slices of Swiss cheese and julienne pickles.
Nutrition Facts per Serving: 380 calories, 24 g protein, 11 g total fat (4 g saturated fat), 49 g carbohydrate, 6 g fiber, 40 mg cholesterol, 700 mg sodium, 72 weighted glycemic index.