The world`s greatest convenience food is 230 years old this year-and yes, it was named after the fourth Earl of Sandwich, John Montagu. But one fact often is omitted from the familiar story of the sandwich`s origin.
Montagu was gambling and was too involved to leave the gaming table for a meal. His cook placed a few slices of beef between two pieces of toast and brought the handy snack to the earl. The idea rapidly spread throughout London and then went abroad, and the name stuck. But not the name of the inventive cook who first made a sandwich.
Sandwiches are as quick to make, as portable and as filling now as they were then. But they picked up some unnecessary fat along the way. Processed meats, mayonnaise, hard-cooked eggs, tuna packed in oil, cheese and butter all cause the fat meter to click away.
An average sandwich contains 27 grams (nearly an ounce) of fat. A submarine-or hero or grinder or hoagie or whatever you call it-has nearly 50 grams, more than half of an average man`s recommended allotment for an entire day.
CAPOCOLLO AND GRILLED VEGETABLE SANDWICHES
Preparation time: 30 minutes
Standing time: 15 minutes
Cooking time: 10 minutes
Yield: 4 servings
Capocollo is rolled pork shoulder cured like ham. It can be found in Italian groceries and in the deli sections of some supermarkets.
1 eggplant, about 3/4 pound, cut into 1/4-inch-thick slices
1 teaspoon salt
1 tablespoon olive oil
2 tablespoons balsamic vinegar
2 cloves garlic, minced
2 large red bell peppers, roasted, sliced, or 2 jars (6 1/2 ounces each)
roasted red peppers, drained, rinsed, sliced
Freshly ground black pepper to taste
8 1/2-inch-thick slices Italian bread
1/4 pound thinly sliced capocollo
1 bunch arugula, rinsed, trimmed, about 4 cups
1. Prepare a charcoal or gas grill or preheat the broiler. Place eggplant slices in a large colander over a bowl. Sprinkle with salt and let stand for 15 minutes. Rinse well under running water and pat dry. Brush oil lightly over both sides of the eggplant slices. Grill or broil the eggplant until tender, 3 to 4 minutes per side. Place in a bowl and toss with 1 tablespoon vinegar and half of the minced garlic.
2. In a separate bowl, toss peppers with the remaining 1 tablespoon vinegar and garlic. Season with pepper. Grill or broil bread until lightly browned, 1 to 2 minutes per side.
3. To assemble sandwiches, layer capocollo, eggplant, red pepper and arugula between toasted bread.
Nutrition information per serving: 296 calories; 14 g protein, 6 g fat, 44 g carbohydrate; 739 mg sodium; 17 mg cholesterol.
CHICKEN FAJITAS
Preparation time: 25 minutes
Marinating time: 10 minutes
Cooking time: 8 minutes
Yield: 4 servings
1/2 pound boneless, skinless chicken breasts, trimmed of fat and membrane
2 tablespoons fresh lime juice
Salt, freshly ground black pepper to taste
2 tablespoons each: non-fat yogurt, low-fat sour cream
1 tablespoon chopped fresh cilantro
1 teaspoon minced jalapeno chili pepper
1/8 teaspoon ground cumin
1 large onion, thinly sliced
4 flour tortillas
1 cup shredded lettuce
1 ripe tomato, thinly sliced
1. Heat the broiler. Put chicken breasts in a shallow dish and sprinkle with lime juice, salt and pepper. Let marinate at room temperature for 10 minutes.
2. Whisk together yogurt, sour cream, cilantro, jalapeno and cumin in a small bowl. Season with salt and set aside.
3. Place chicken and onions on a lightly oiled baking sheet and broil for 3 to 4 minutes. Turn the chicken breasts over and stir the onions. Broil until chicken is no longer pink inside, 3 to 4 more minutes. Meanwhile, to warm the tortillas, wrap them in foil and tuck into the oven on the rack below the baking sheet.
4. To assemble fajitas, cut the chicken into thin slices. Fill each tortilla with chicken, onions, lettuce and several tomato slices. Top with the reserved yogurt mixture and roll up the tortilla and filling. Serve immediately.
Nutrition information per serving: 218 calories; 19 g protein; 5 g fat;
24 g carbohydrate; 54 mg sodium; 41 mg cholesterol.
SMOKED TURKEY AND CELERY ROOT SANDWICHES
Preparation time: 20 minutes
Yield: 4 servings
4 teaspoons each: non-fat yogurt, Dijon mustard
2 teaspoons reduced-calorie mayonnaise
1 1/3 cups grated peeled celery root (celeriac)
Freshly ground black pepper to taste
1/2 pound smoked turkey breast, sliced
4 large lettuce leaves, rinsed and dried
8 slices pumpernickel bread
1. Whisk together yogurt, mustard and mayonnaise in a medium bowl. Stir in celery root and season with pepper.
2. To assemble sandwiches, layer smoked turkey, celery root mixture and lettuce between slices of pumpernickel.
Nutrition information per serving: 285 calories; 17 g protein; 9 g fat;
35 g carbohydrate; 454 mg sodium; 1 mg cholesterol.
BROILED TOMATO-PESTO SANDWICHES
Preparation time: 15 minutes
Cooking time: 4 minutes
Yield: 4 servings
1 1/2 cups packed fresh basil leaves, rinsed, drained
1 1/2 tablespoons each: freshly grated Parmesan cheese, olive oil
1 clove garlic, minced
3 tablespoons non-fat yogurt
Salt, freshly ground black pepper to taste
4 bagels or English muffins, cut in half crosswise
1 large ripe tomato, thinly sliced
1. Combine basil, cheese, oil and garlic in a food processor or blender. Process until well blended. Add yogurt and process until smooth. Season with salt and pepper and set aside.
2. Heat the broiler. Place bagels or muffins, cut-side-up on a baking sheet. Broil until lightly toasted, 1 to 2 minutes. Spread each half with the reserved basil mixture and top with a few slices of tomato. Season with salt and pepper and broil for 1 to 2 minutes, or until hot.
Nutrition information per serving: 239 calories: 8 g protein; 7 g fat; 35 g carbohydrate; 262 mg sodium; 10 mg cholesterol.
