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MyPlate-Inspired Healthy Sandwiches

MyPlate-Inspired Healthy Sandwiches

April 24, 2013

1405 MP: Grilled Turkey, Apple, and Cheddar Sandwiches

Credit: Photo: Colin Clark

Our favorite MyPlate-inspired healthy sandwiches take on a variety of shapes, unique forms, and combinations of ingredients to help you enjoy eating healthy.

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Nutritious Sandwich Options

Credit: Photo: Randy Mayor

View Recipe: Chicken and Roquefort Sandwiches

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 ChooseMyPlate.gov.

First up is our Chicken and Roquefort Sandwiches. One serving of this entrée 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.

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Lemongrass Tofu Banh Mi

Credit: Photo: John Autry

View Recipe: Lemongrass Tofu Banh Mi

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.

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Open-Faced Blackened Catfish Sandwiches

Credit: Photo: John Autry

View Recipe: Open-Faced Blackened Catfish Sandwiches

This Cajun-inspired catfish sandwich is served open faced and topped with a creamy slaw packed with fresh cilantro.

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Hoisin-Glazed Salmon Burgers with Pickled Cucumber

Credit: Photo: John Autry

View Recipe: Hoisin-Glazed Salmon Burgers with Pickled Cucumber

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.

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Lamb Burgers with Cilantro Raita

Credit: Photo: John Autry

View Recipe: Lamb Burgers with Cilantro Raita

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.

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Grilled Tomato and Brie Sandwiches

Credit: Photo: Randy Mayor

View Recipe: Grilled Tomato and Brie Sandwiches

These grilled tomato and brie sandwiches make the most of juicy, flavorful summer tomatoes. Serve with grapes or carrot sticks.

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Soy-Marinated Pork Sandwiches

Credit: Photo: Nigel Cox

View Recipe: Soy-Marinated Pork Sandwiches

There's just the right amount of heat and sweet in these succulent pork sandwiches. Serve with a soba noodle salad.

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Italian Beef Sandwiches

Credit: Photo: Becky Luigart-Stayner

View Recipe: Italian Beef Sandwiches

If you can't find Italian rolls, substitute a sturdy bread that will soak up the juices in this moist, delightfully messy sandwich.

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Barbecue Pulled Chicken Sliders

Credit: Photo: John Autry

View Recipe: Barbecue Pulled Chicken Sliders

Make these easy barbecue pulled chicken sliders by pairing shredded rotisserie chicken with homemade barbecue sauce for an easy weeknight meal.

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Open-Faced Eggplant Sandwiches

Credit: Photo: Brian Woodcock

View Recipe: Open-Faced Eggplant Sandwiches

Here's the key to a speedy dinner: While the eggplant broils, toast your bread slices in a toaster oven.

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Tuna Salad Melt

Credit: Photo: John Autry

View Recipe: Tuna Salad Melt

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.

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Slow-Cooked BBQ Fennel, Onion, and Pork Sandwiches

Credit: Photo: John Autry

View Recipe: Slow-Cooked BBQ Fennel, Onion, and Pork Sandwiches

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.

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Bacon and Egg Sandwiches with Caramelized Onions and Arugula

Credit: Photo: John Kernick

View Recipe: Bacon and Egg Sandwiches with Caramelized Onions and Arugula

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.

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Roast Chicken and Cranberry Sandwiches

Credit: Photo: Randy Mayor

View Recipe: Roast Chicken and Cranberry Sandwiches

Chutney adds a pleasing sweetness to this new twist on the chicken sandwich. We prefer cranberry chutney, but any variety will do.

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Open-Faced Prosciutto and Plum Sandwiches

Credit: Photo: John Autry

View Recipe: Open-Faced Prosciutto and Plum 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.

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Chicken Souvlaki Pitas with Tahini Sauce

Credit: Photo: Levi Brown

View Recipe: Chicken Souvlaki Pitas with Tahini Sauce

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.

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Grilled Goat Cheese Sandwiches with Fig and Honey

Credit: Photo: Randy Mayor

View Recipe: Grilled Goat Cheese Sandwiches with Fig and Honey

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 plus it adds a delectable sweetness that won't overpower the palate. This warm, ooey-gooey goodness is exactly what you're in the mood for.

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Our Homemade Quick Black Bean Burger

Credit: Photo: Becky Luigart-Stayner

View Recipe: Our Homemade Quick Black Bean Burger

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.

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Steak Sandwiches with Pickled Onion and Herb Aioli

Credit: Photo: Nigel Cox

View Recipe: Steak Sandwiches with Pickled Onion and Herb Aioli

Herbs, garlic, and lemon juice combine with mayo for a sauce that makes the sandwich.

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Cornmeal-Crusted Tilapia Sandwiches with Jicama Slaw

Credit: Photo: Nigel Cox

View Recipe: Cornmeal-Crusted Tilapia Sandwiches with Jicama Slaw

This quick, simple, and delicious tilapia sandwich will satisfy your weeknight hunger.

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Open-Faced Chicken Club Sandwiches

Credit: Photo: John Autry

View Recipe: Open-Faced Chicken Club Sandwiches

This flavorful sandwich will add brightness to your day. Serve it with fresh seasonal citrus or other fruit.

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Beef, Orange, and Gorgonzola Sandwiches

Credit: Photo: Becky Luigart-Stayner

View Recipe: Beef, Orange, and Gorgonzola 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.

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Quick BBQ Sandwiches with Slaw

Credit: Photo: Brian Woodcock

View Recipe: Quick BBQ Sandwiches with Slaw

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 wedges.

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Fried Egg BLT Sandwiches

Credit: Photo: John Autry

View Recipe: Fried Egg BLT Sandwiches

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.

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Grilled Farmers' Market Sandwiches

Credit: Photo: John Autry

View Recipe: Grilled Farmers' Market Sandwiches

The stack of grilled eggplant, red onion, and zucchini are quite a mouthful but still tasty to eat.

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Spicy Chicken Sandwiches with Cilantro-Lime Mayo

View Recipe: Spicy Chicken Sandwiches with Cilantro-Lime Mayo

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.

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Smoked Mozzarella, Spinach, and Pepper Omelet Sandwiches

Credit: Photo: Randy Mayor

View Recipe: Smoked Mozzarella, Spinach, and Pepper Omelet Sandwiches

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.

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Italian Meatball Sliders

Credit: Photo: Nigel Cox

View Recipe: Italian Meatball Sliders

Little burgers deliver big flavor in these Italian-inspired sliders. Marinara sauce replaces the ketchup and basil serves as a sub for lettuce.

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Fruity Tuna-Salad Pita Sandwiches

Credit: Photo: Becky Luigart-Stayner

View Recipe: Fruity Tuna-Salad Pita Sandwiches

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.

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Chipotle Chicken Cheesesteaks

Credit: Photo: John Autry

View Recipe: Chipotle Chicken Cheesesteaks

This sandwich packs in gooey cheese, smoky spices, and chunks of chicken for a comforting family-friendly dinner.

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Italian Sausage Hoagies

Credit: Photo: John Autry

View Recipe: Italian Sausage Hoagies

The hearty filling of veggies and turkey sausage will get rave reviews from adults and kids alike.

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Mushroom Lentil Burgers

Credit: Photo: John Autry

View Recipe: Mushroom Lentil Burgers

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.

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Shrimp Salad Rolls

Credit: Photo: John Autry and Randy Mayor

View Recipe: Shrimp Salad Rolls

Superfast and easy to make, these shrimp salad rolls are a great way to eat more seafood during the week.

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Melty Monsieur

Credit: Photo: John Autry

View Recipe: Melty Monsieur

Serve fruit with this kid-friendly take on the classic croque monsieur.

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Curried Pork Salad Wraps

Credit: Photo: John Autry

View Recipe: Curried Pork Salad Wraps

If you can't find lavash, try lower-sodium flatbreads or sandwich wraps.

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Breaded Fish Sandwiches with Mint-Caper Tartar Sauce

Credit: Photo: Romulo Yanes

View Recipe: Breaded Fish Sandwiches with Mint-Caper Tartar Sauce

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 bite.

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MyPlate-Inspired Healthy Sandwiches

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Nutritious Sandwich Options

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Lemongrass Tofu Banh Mi

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Open-Faced Blackened Catfish Sandwiches

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Hoisin-Glazed Salmon Burgers with Pickled Cucumber

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Lamb Burgers with Cilantro Raita

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Grilled Tomato and Brie Sandwiches

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Soy-Marinated Pork Sandwiches

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Italian Beef Sandwiches

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Barbecue Pulled Chicken Sliders

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Open-Faced Eggplant Sandwiches

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Tuna Salad Melt

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Slow-Cooked BBQ Fennel, Onion, and Pork Sandwiches

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Bacon and Egg Sandwiches with Caramelized Onions and Arugula

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Roast Chicken and Cranberry Sandwiches

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Open-Faced Prosciutto and Plum Sandwiches

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Chicken Souvlaki Pitas with Tahini Sauce

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Grilled Goat Cheese Sandwiches with Fig and Honey

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Our Homemade Quick Black Bean Burger

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Steak Sandwiches with Pickled Onion and Herb Aioli

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Cornmeal-Crusted Tilapia Sandwiches with Jicama Slaw

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Open-Faced Chicken Club Sandwiches

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Beef, Orange, and Gorgonzola Sandwiches

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Quick BBQ Sandwiches with Slaw

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Fried Egg BLT Sandwiches

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Grilled Farmers' Market Sandwiches

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Spicy Chicken Sandwiches with Cilantro-Lime Mayo

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