Our favorite MyPlate-inspired healthy sandwiches take on a variety of shapes, unique forms, and combinations of ingredients to help you enjoy eating healthy.
Cooking Light is working with the Partnership for a Healthier America and USDA’s MyPlate to give anyone looking for healthier options access
to thousands of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate,
visit www.choosemyplate.gov. Find recipes at http://pinterest.com/MyPlateRecipes/.
Sandwiches present a great opportunity to combine protein, vegetables, fruits, and grains into one delectable dish in no time at all. So, whether it is a sandwich or wrap, try adding vegetables or fruit, as opposed to heavy, sodium-filled condiments, for an equally-desirable (and often times unexpected) texture and taste.
First up, get salty flavor without going overboard on sodium. One serving of our Chicken and Roquefort Sandwiches contains about one-fourth of your daily sodium allotment. We extend salty Roquefort cheese by mixing it with cream cheese as a spread. A 2-ounce portion size for bread also helps control sodium counts.
View Recipe: Chicken and Roquefort Sandwiches
The bread and Vietnamese filling—carrot and radish, cilantro, mayonnaise, and cucumber—are traditional in this vegetarian
take on the classic. Prepare mayonnaise mixture and toast bread while the tofu and vegetable mixture marinate.
View Recipe: Lemongrass Tofu Banh Mi
This Cajun-inspired catfish sandwich is served open faced and topped with a creamy slaw packed with fresh cilantro.
View Recipe: Open-Faced Blackened Catfish Sandwiches
Quick-pickled cukes give these burgers tart crunch. Panko and egg white hold the patties together. Use cilantro leaves on
the burgers as you would lettuce for herby freshness.
View Recipe: Hoisin-Glazed Salmon Burgers with Pickled Cucumber
The tangy, herby yogurt sauce (raita) stands in for mayonnaise on this blended burger. For more spicy kick, leave the seeds
in the serrano chile.
View Recipe: Lamb Burgers with Cilantro Raita
These grilled tomato and brie sandwiches make the most of juicy, flavorful summer tomatoes. Serve with grapes or carrot sticks.
View Recipe: Grilled Tomato and Brie Sandwiches
There's just the right about of heat and sweet in these succulent pork sandwiches. Serve with a soba noodle salad.
View Recipe: Soy-Marinated Pork Sandwiches
If you can't find Italian rolls, substitute a sturdy bread that will soak up the juices in this moist, delightfully messy
View Recipe: Italian Beef Sandwiches
Make these easy barbecue pulled chicken sliders by pairing shredded rotisserie chicken with homemade barbecue sauce for an
easy weeknight meal.
View Recipe: Barbecue Pulled Chicken Sliders
Here's the key to a speedy dinner: While the eggplant broils, toast your bread slices in a toaster oven.
View Recipe: Open-Faced Eggplant Sandwiches
You'll love this open-faced take on a classic tuna melt. Sustainable note: Solid white tuna is albacore, the most sustainable
choice among varieties of tuna.
View Recipe: Tuna Salad Melt
These pork sandwiches are a nod to low-and-slow Southern barbecue–using just a little bit of pork shoulder. And just like
traditional pulled pork, the meltingly tender vegetables and pork are piled high on toasted buns, slathered with a Greek yogurt
mixture, and topped with shredded cabbage.
View Recipe: Slow-Cooked BBQ Fennel, Onion, and Pork Sandwiches
This upscale twist on the traditional breakfast sandwich features sweet, tender caramelized onion and peppery arugula. A fresh
fruit salad would be a good accompaniment.
View Recipe: Bacon and Egg Sandwiches with Caramelized Onions and Arugula
Chutney adds a pleasing sweetness to this new twist on the chicken sandwich. We prefer cranberry chutney, but any variety
View Recipe: Roast Chicken and Cranberry Sandwiches
Sweet fig preserves balance the tartness of the plums. Choose red or purple plums with bright, unblemished skin that are firm
and plump to the touch.
View Recipe: Open-Faced Prosciutto and Plum Sandwiches
If you can't find tahini, substitute an equal amount of peanut butter to make the sauce for these Middle East–inspired sandwiches.
You can prepare the sauce and chicken ahead of time and stuff the pitas when you're ready to eat.
View Recipe: Chicken Souvlaki Pitas with Tahini Sauce
These grilled cheese sandwiches are equally good for breakfast or dinner. Mixing honey with the goat cheese makes it easier
to spread over the cinnamon-raisin bread.
View Recipe: Grilled Goat Cheese Sandwiches with Fig and Honey
Serve this meatless black bean burger on a bun with hot sauce-spiked ketchup, spinach leaves, tomato, a slice of Monterey
Jack cheese, avocado slices, and onion.
View Recipe: Our Homemade Quick Black Bean Burger
Herbs, garlic, and lemon juice combine with mayo for a sauce that makes the sandwich.
View Recipe: Steak Sandwiches with Pickled Onion and Herb Aioli
This quick, simple, and delicious tilapia sandwich will satisfy your weeknight hunger.
View Recipe: Cornmeal-Crusted Tilapia Sandwiches with Jicama Slaw
This flavorful sandwich will add brightness to your day. Serve it with fresh seasonal citrus or other fruit.
View Recipe: Open-Faced Chicken Club Sandwiches
Grilled flank steak with oranges and blue cheese combine in a sandwich that will make you the envy of coworkers when you open
your lunch box. For the best results, use crusty rolls because they stay pleasantly crisp.
View Recipe: Beef, Orange, and Gorgonzola Sandwiches
Pile the slaw on the sandwich for a crunchy contrast to the tender grilled pork. Serve with smoky grilled corn: Brush 4 ears
shucked corn with olive oil. Grill 8 minutes, turning occasionally. Sprinkle with 1 teaspoon smoked paprika. Serve with lime
View Recipe: Quick BBQ Sandwiches with Slaw
Opt for focaccia without cheese or herbs, and choose one that doesn't look oily. Serve with a fruit salad of 1 cup blueberries
and 2 cups strawberries.
View Recipe: Fried Egg BLT Sandwiches
The stack of grilled eggplant, red onion, and zucchini are quite a mouthful but still tasty to eat.
View Recipe: Grilled Farmers' Market Sandwiches
These reduced-fat chicken sandwiches feature chicken cutlets encrusted with tortilla chip crumbs, which yield a satisfying
crunch. You can also use spicy chips for more heat.
View Recipe: Spicy Chicken Sandwiches with Cilantro-Lime Mayo
Breakfast for dinner is a fun way to shake up your menu, and breakfast foods are almost always quick and easy. This 10-minute
dish is no exception. We combine whole eggs and egg whites to give great flavor but keep fat in check, and use deeply flavored
smoked mozzarella to add more depth.
View Recipe: Smoked Mozzarella, Spinach, and Pepper Omelet Sandwiches
Little burgers deliver big flavor in these Italian-inspired sliders. Marinara sauce replaces the ketchup and basil serves
as a sub for lettuce.
View Recipe: Italian Meatball Sliders
These sandwiches taste great and pair protein with carbohydrates to keep your energy level up. You can substitute one (9-ounce)
can of solid white tuna in water, drained, for the tuna steak.
View Recipe: Fruity Tuna-Salad Pita Sandwiches
This sandwich packs in gooey cheese, smoky spices, and chunks of chicken for a comforting family-friendly dinner.
View Recipe: Chipotle Chicken Cheesesteaks
The hearty filling of veggies and turkey sausage will get rave reviews from adults and kids alike.
View Recipe: Italian Sausage Hoagies
Make homemade veggie burgers in a snap with precooked lentils. Brown lentils can be substituted but tend to be more moisture-dense
and may require additional breadcrumbs to help bind the burgers.
View Recipe: Mushroom Lentil Burgers
Superfast and easy to make, these shrimp salad rolls are a great way to eat more seafood during the week.
View Recipe: Shrimp Salad Rolls
Serve fruit with this kid-friendly take on the classic croque monsieur.
View Recipe: Melty Monsieur
If you can't find lavash, try lower-sodium flatbreads or sandwich wraps.
View Recipe: Curried Pork Salad Wraps
Spiking tartar sauce with mint and capers improves the classic fish sandwich deliciously. Cutting the fish into a square shape
helps it fit the bun better. Be sure to use a sweet onion, and soak it in ice water so that you get the crunch but no harsh
View Recipe: Breaded Fish Sandwiches with Mint-Caper Tartar Sauce
Big-time flavors from blue cheese and horseradish make this burger delicious.
View Recipe: Berkeley Veggie Burger
Utilize summer's bounty in this superfast, super healthy open-face tomato sandwich.
View Recipe: Tomato and Feta Toasts with Mixed Greens Salad
King Corn governs the Great Plains and probably always will. This burger delivers deep corn essence two ways. The first puts
a happy soul-of-corn flavor right in the patty: Corn chips are crumbled into lean, free-range bison meat. Then there's a sweet,
creamy fresh-corn mayo that brightens the whole thing up. Charred onion bolstered by smoky chile pepper heats and a wild whiff
of sage completes the roundup of prairie gusto. -Robin Bashinsky, Recipe Tester and Developer
View Recipe: Great Plains Burger
This tukey sandwiches loses the bland cold cuts, and upgrades to thick turkey cutlets, sweet plums, and fresh basil.
View Recipe: Grilled Turkey-Plum Sandwiches
Surf-and-turf sings a New England tune: Stick a few hunks of Maine lobstah on a beef patty and call it a day. But beef and
lobster don't really belong together in a bun. I wanted something simpler, more basic and true to the region where I spent
my college years. Turkey is a healthy choice and the essence of New England tradition. Caramelized onions simmer in hoppy
Sam Adams beer, while shaved Vermont cheddar adds tang and richness to the meat. -Hannah Klinger, Contributor
View Recipe: New England Turkey Burger
Salmon is sacred in the region, but don't grind it, please. No fish cake beats a fillet hot off the grill, nicely charred
and glazed outside, almost sushi-tender within. Watercress—the peppery green I was eating way before arugula vogued in local
markets—is quintessentially Pacific Northwest. Asian flavors are beloved, so the mayo is ginger-tinged. For crunch and tang,
there's a quick pickle of fresh, thin-sliced radish. This luscious treat takes me right back home. -Scott Mowbray, Editor
View Recipe: Pacific Northwest Burger
Look for precooked eggs, such as Eggland's Best, in the dairy section of the supermarket.
View Recipe: Egg Salad Sandwiches with Bacon and Sriracha
Serve these hearty sandwiches with a side of crisp carrot and celery sticks and light ranch dressing for dipping. Make breadcrumbs
with the parts of pita you cut off by pulsing in a food processor; freeze for a couple of months.
View Recipe: Greek-Seasoned Steak Sandwiches
Let veggies in on the grilled cheese action with this gooey sandwich recipe.
View Recipe: Kale and Caramelized Onion Grilled Cheese
These meaty, saucy, two-napkin sandwiches are destined for heavy dinnertime rotation.
View Recipe: Meatball Subs
Serve with crunchy vegetable sticks, a simple tossed salad, or steamed green beans.
View Recipe: Cheesy Chicken and Pepper Subs
For a touch more sweetness, substitute halved grapes for the apple. You can also chop the apple and add it to the salad mixture.
View Recipe: Chicken Salad Melts
Folding feta into the lamb mixture adds a salty tang to the patties. Also, use a gentle hand when forming the patties so they
keep their texture.
View Recipe: Lamb and Red Pepper Pita Sandwiches
Grab a shorty! Our smaller-scale sandwich is truly satisfying, especially with pickle chips and kale.
View Recipe: Shorty Shrimp Po'boys
Turn this into a family-friendly meal and substitute diced green or red peppers for the pickled jalapeños. Whip up these Sloppy
Joes in just 40 minutes by grilling the onions, toasting the buns, and preparing the salad all while the beef mixture cooks.
View Recipe: Picadillo Sloppy Joes
These cheesy sliders are a family-friendly hit and ready in just 20 minutes.
View Recipe: Mini Philly Cheeseburgers
When a rich cheese mixture is slathered on whole-grain bread and sautéed in olive oil, the result is a glorious silky, ultra-cheesy
View Recipe: Ultimate Grilled Cheese