D's Dish On Healthy Eating

Nutritious Should be Delicious!

Rachel Sandwich

This is a Thanksgiving time must! It can easily be made with leftover turkey straight from the bird or with deli slices of your favorite turkey. Rachel is the Reuben sandwich’s sister and I prefer her without the sauerkraut! You may add that in if you like.

DSC01293

Ingredients:
1 Tbsp Olive oil
Cranberry bread sliced thin (most stores have this during the fall in the bakery; I used Whole Foods cranberry walnut)
2 Tbsp Craisins per sandwich
3 oz. Turkey meat (deli or fresh from the turkey, size of a deck of cards)
2 slices (0.5 oz.) Swiss cheese sliced thin

Directions:
Heat pan to low-med with 1 Tbsp olive oil. Warm turkey in pan for ~1 min on each side. Assemble sandwiches with one slice of cheese on the bottom piece of bread. Sprinkle 1 Tbsp craisins on top of cheese. Layer warm turkey on top, then another Tbsp of craisins, the other slice of cheese and top with other slice of bread to close the sandwich. Baste outside of bread with some of the warm olive oil from the pan using basting brush (you can also place the sandwich in the pan to soak up some of the warm olive oil on each side or spray on with olive oil sprayer). Place in pan and cook ~2 min on each side until golden brown and cheese is melted. Cut horizontally and serve with cranberry walnut spinach salad.

Cranberry walnut spinach salad:

Ingredients:
1 cup fresh spinach
1 Tbsp craisins
1 Tbsp walnuts
1 Tbsp raspberry vinaigrette salad dressing (I used Newman’s Own Lighten Up Raspberry & Walnut)

Directions:
Place spinach on plate and top with craisins, walnuts and drizzle on dressing.

DSC01609

Nutrition Information:
533 kcal, 34g protein, 26 g fat (4.5g saturated, 13.5 monounsaturated, 7.5g polyunsaturated), 54g carbohydrate, 4g fiber, 1529mg sodium (calculated via packaging info and USDA Nutrient database: http://ndb.nal.usda.gov/)

Varies some depending on which type (size) of bread and cheese you buy, the thickness of slicing and the type of meat. I used a smaller piece of bread and sliced it thin which would be lower in calories. Use lean white turkey meat (breast) without the skin because this contains less saturated fat. This recipe is higher in fat, but as you can see from the fat breakdown, most of these fats are good mono and polyunsaturated fats rather than saturated fats. Sodium intake is also rather high if you are on a sodium restriction. This does, however, illustrate how easy it is to ramp up your daily fat and sodium intake on a seemingly healthy meal.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s