Marge Perry, Newsday's weekly 3 Simple columnist, also writes, broadcasts, teaches and speaks about cooking, food and nutrition.
TOMATO, EGG AND CHEESE SANDWICH
1 large egg
1 plum (Roma) tomato, cut lengthwise in 6 thin slices
1 potato roll
2 basil leaves (if desired)
¼ cup reduced-fat shredded mozzarella cheese
1. Preheat the oven to 325 degrees.
2. Place the egg in a small pot and cover with cold water; bring to a boil and immediately turn the heat off and cover the pan. Allow to stand in the covered pan 12 minutes; remove and run under cold water until cool enough to peel. Cut across in 6 slices.
3. Place the tomato slices on the cut sides of the top and bottom halves of the roll. Top with the egg slices, the basil leaves if using and sprinkle with the cheese. Place in the oven just until the cheese melts, about 3 minutes. Allow to cool completely before wrapping. Refrigerate overnight. Makes 1 serving.
Nutritional analysis for each serving: 292 calories, 11 g fat, 4 g saturated fat, 20 g protein, 31 g carbohydrates, 2 g fiber, 504 mg sodium
1 tablespoon canola mayonnaise
2 Bibb or Boston lettuce leaves
7 thin slices low-sodium turkey breast (3 ounces)
¼ cup pre-shredded carrots
4 thin slices cucumber
Spread about half the mayonnaise on one lettuce leaf, leaving a 1-inch perimeter clear. Pile the slices of turkey flat over the mayonnaise and sprinkle with the carrots. Layer the cucumber over the carrots. Top with the second lettuce leaf and spread it with the remaining mayonnaise, again leaving a 1-inch perimeter clear. Roll the sandwich up, jelly roll-style, and wrap tightly in plastic wrap or parchment paper. Refrigerate overnight. Cut across in half before packing or serving. Makes 1 serving.
Nutritional analysis for each serving: 207 calories, 14 g fat, 2 g saturated fat, 17 g protein, 8 g carbohydrates, 2 g fiber, 758 mg sodium
LUNCHBOX PIZZA "SUSHI"
2 tablespoons tomato sauce
1 (8-inch) flour tortilla
3 thin slices reduced-fat provolone
Spread the tomato sauce on the top surface of the tortilla, leaving 1 inch clear around the perimeter. Top with overlapping layers of the cheese. Roll the sandwich, jelly roll-style and place seam side down on the work surface. Cut across in 1-inch pieces to form the "sushi rolls." Place cut side up in a container, so the pieces fit snugly (which prevents them from unraveling). Makes 2 servings.
Nutritional analysis for each serving: 320 calories, 15 g fat, 7.5 g saturated fat, 20 g protein, 28 g carbohydrates, 1 mg fiber, 977 mg sodium