INDIVIDUAL MUFFULETTAS

Giardiniera is a pickled vegetable condiment sold in most grocery stores.

1/4 cup drained, chopped prepared roasted red pepper 1/2 cup drained giardiniera salad, chopped 1/4 cup chopped pimiento-stuffed green olives 2 tablespoons red-wine vinegar 1 tablespoon extra-virgin olive oil 4 Portuguese rolls, split horizontally 4 slices provolone cheese 1 cup cooked chicken breast, cut into bite-size pieces 4 thin slices Genoa salami 4 slices low-fat deli-sliced ham 4 lettuce leaves

1. Combine the roasted peppers, giardiniera salad, olives, vinegar and olive oil in a bowl. 2. Spoon half vegetable mixture over bottom 1/2 of each roll. Top with cheese, chicken, salami, ham, remaining vegetable mixture and a lettuce leaf. Spoon liquid from vegetable mixture onto cut side of top of each roll and close sandwiches. Wrap each sandwich tightly in plastic wrap and refrigerate for anywhere from 30 minutes to overnight. Makes 4 servings.

Nutritional analysis for each serving: 411 calories, 26 g protein, 2 g fiber, 18 g fat, 7 g saturated fat, 1,345 mg sodium

CHICKEN CUBANO

TIP: You don't need special equipment to make pressed sandwiches: Simply weight the sandwich down with a heavy skillet as it cooks.

8 ounces thinly sliced chicken (cutlets), at least 4 pieces 1/8 teaspoon black pepper 2 tablespoons olive oil, divided 2 tablespoons Dijon mustard 1 (8-ounce) baguette, cut across in 4 pieces and sliced horizontally 8 thin slices low-fat Swiss cheese 4 slices low-fat deli-sliced ham 8 kosher dill sandwich-size pickle slices

1. Season chicken with pepper. Coat grill pan (or skillet) with 1 tablespoon of olive oil and heat over medium high. Add chicken and cook 2 minutes on each side, or until cooked through. Remove from pan. 2. Spread mustard on 1 side of each slice of bread. Arrange 4 slices on work surface, mustard sides up. Top each with 1 slice of cheese, 1/4 of chicken, a slice of ham, a layer of pickles and remaining cheese. Close sandwiches, brush outsides with remaining tablespoon olive oil. 3. Heat grill pan over medium-low heat until hot. Place sandwiches on grill pan and place a heavy skillet on top. Cook, pressing down on pan occasionally, until sandwiches are well marked, flattened and cheese has melted, 3 to 4 minutes on each side. Makes 4 servings.

Nutritional analysis for each serving: 328 calories, 31 g protein, 2 g fiber, 6 g fat, 2 g saturated fat, 1,519 mg sodium

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SHORTCUT CHEESE-STEAK SANDWICHES

1 tablespoon olive oil 3 cups thinly sliced onion 3 cups sliced mushrooms (about 8 ounces) 4 soft hoagie rolls, sliced horizontally about 3/4 of the way through 12 ounces sliced roast beef 4 thin slices provolone (about 4 ounces)

1. Heat oil in a large, nonstick skillet over medium heat. Add onions and cook, stirring occasionally, until they are soft and deeply golden, about 8 minutes. Add mushrooms and cook until they are soft, about 4 minutes. 2. Heat broiler and coat broiler pan with cooking spray; place the four rolls in pan. Divide roast beef among rolls; top with onion-mushroom mixture and then cheese. Close sandwiches and place stuffing-side up under broiler until cheese is melted, about 3 to 4 minutes. Makes 4 servings.

Nutritional analysis for each serving: 465 calories, 33 g protein, 4 g fiber, 18 g fat, 8 g saturated fat, 1,279 mg sodium