FITNESS magazine, May 2007. – LuckMalls – Trusted Medical Information, Expert Health Advice, News, Tools, and Resources


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Spicy Tuna Salad

Cat Cora is definitely the first female Iron Chef around the Food Network’s Iron Chef America and author of Cooking within the Hip. Cora created this twist on the typical tuna salad.

Start to complete: 20-25 minutes
Makes: 4 servings


  • 2 teaspoons chopped fresh oregano
  • 1/2 teaspoon minced garlic (about 2 large cloves)
  • 3 tablespoons extra virgin olive oil
  • 1/2 teaspoon kosher salt
  • Freshly ground black pepper
  • 1 tablespoon lemon juice
  • 1 tablespoon red-wine vinegar

Tuna Salad

  • 2?1/2 6-ounce cans light tuna in water
  • 2 tablespoons olive oil
  • 1 teaspoon dried chili flakes, crushed
  • 2 finely chopped scallions
  • 1 small red onion, finely chopped
  • 2 tablespoons capers
  • 1 celery rib, finely chopped
  • 30 cherry tomatoes, halved
  • 2 teaspoons finely chopped fresh Italian flat-leaf parsley
  • 8 slices thick-cut wheat bread
  • 6-8 lettuce leaves for garnish
  1. In a little bowl, whisk together ingredients for dressing; set aside. Drain water from tuna. Inside of a large bowl, toss tuna with remaining ingredients, except parsley.
  2. Before serving, pour dressing over tuna and blend gently; sprinkle with parsley. Spread tuna on 4 slices of bread. Top with lettuce leaves and the other slice of bread.

Nutrition facts per serving: 481 calories, 34g protein, 41g carbohydrate, 21g fat (3g saturated), 7g fiber

Mediterranean Wrap

Ellie Krieger, RD, host from the Food Network’s Healthy Appetite and author of Small Changes, Big Results, gave the conventional vegetarian sandwich this modern and exotic makeover.

Start to complete: 20 minutes
Makes: 4 servings

  • 2 medium zucchini, about 1/2 pound each, sliced lengthwise into 1/4-inch slices
  • 2 teaspoons olive oil
  • 1/8 teaspoon salt
  • Pinch of freshly ground pepper
  • 1 cup hummus (store-bought)
  • 4 pieces whole-grain wrap bread (a couple of ounces each)
  • 1/4 cup pine nuts
  • 2 large tomatoes, sliced
  • 2 cups baby spinach leaves
  • 1/2 cup sliced red onion
  • 1/4 cup fresh mint leaves
  1. Preheat the broiler. Discard the outermost slices of zucchini and brush the rest with oil; dust with salt and pepper. Place on a baking sheet and broil about 3 inches from heat for 5 minutes on each party, or until tender and slightly browned.
  2. Spread 1/4 cup hummus on each wrap and sprinkle with 1 tablespoon pine nuts. Top with some slices of tomato and zucchini, 1/2 cup spinach, a few sliced onions, and 1 tablespoon mint. Roll away and decline in half on a diagonal.

Nutrition facts per serving: 373 calories, 14g protein, 51g carbohydrate, 17g fat (2g saturated), 13g fiber

Turkey with Cranberry Sauce

Gordon Ramsay may be the star of Hell’s Kitchen on Fox and who owns 12 restaurants, including Gordon Ramsay on the London in The big apple. Instead of the usual turkey with mayo, Ramsay has paired this deli staple which includes a zestier condiment: cranberry sauce.

Start in order to complete: 5 minutes
Makes: 4 servings

  • Olive oil
  • 8 slices sourdough bread
  • Rock salt to taste
  • 4 thyme leaves
  • 4-8 tablespoons cranberry sauce
  • 12 ounces turkey, thinly sliced
  • Black pepper to taste
  • 4 large basil leaves
  • Grainy mustard to taste
  1. Drizzle extra virgin olive oil on 4 slices of bread, season with rock salt, and place 1 thyme leaf on each. Inside of a toaster, lightly toast all 8 fecal material bread and let cool slightly. Spread cranberry sauce on 4 parts of bread (1 to 2 tablespoons per slice); to every one, add 3 ounces of turkey, black pepper, and 1 basil leaf. Spread mustard about the 4 remaining slices of bread as well as put on top of sandwich bottoms.

Nutrition facts per serving: 330 calories, 32g protein, 37g carbohydrate, 5g fat (1g saturated), 2g fiber

Chicken Breast with Roasted Red Peppers, Mozzarella, and Pesto

Tom Colicchio will be the head judge on Bravo’s Top Chef and owner of seven restaurants, including ‘wichcraft in New York City, which specializes in sandwiches. Using this recipe, Colicchio makes a chicken sandwich definitely not boring.

Start to conclude: 45 minutes
Makes: 4 servings

  • 8 cups water
  • 2 sprigs fresh thyme
  • 2 sprigs fresh rosemary
  • Salt and freshly ground black pepper to taste
  • 1 pound skinless, boneless chicken breast
  • 2 tablespoons extra virgin olive oil
  • 4-6 leaves fresh basil
  • 8 slices rustic country bread, preferably Total whole grain
  • 1/4 cup pesto (Colicchio makes his very own, but store-bought works fine)
  • 8 ounces fresh mozzarella or buffalo mozzarella, evenly sliced
  • 2 red bell peppers (you can also use 1 jar of store-bought roasted red peppers)
  • 1 teaspoon chopped garlic
  • 1 teaspoon chopped fresh rosemary
  • 2 tablespoons extra virgin olive oil
  • Salt and pepper to taste
  1. Fill a sizable pot about two-thirds full of water. Provide to a delicate simmer and add thyme, rosemary, salt, and pepper. Placed the chicken within the poaching liquid and simmer until cooked through (about 160 degrees F. with a meat thermometer). Permit the chicken cool while in the liquid, then remove and slice about 1/4?inch thick. Brush chicken slices with this kind of oil and top with basil leaves.
  2. While the chicken is cooling, char your entire red peppers over an empty flame for a grill. Your skin must be black although not brittle. Place charred peppers in the bowl and cover with plastic wrap. Once they’ve cooled slightly, get rid of skin, seeds, and stem. Slice peppers into strips about 1/4?inch thick and put inside of a bowl. Mix together with the garlic, rosemary, and this kind of oil and season with salt and pepper. (Or use 1 jar store-bought roasted peppers.)
  3. Place 4 slices of bread on the cutting board. Layer the chicken slices evenly over each; spread with 1 tablespoon pesto. On the remaining 4 components of bread, position the roasted pepper strips and sliced mozzarella. Toast all 8 slices of bread inside a toaster prior to the cheese is melted and commencing to bubble. Remove and top chicken and pesto bread slices while using bread holding the pepper strips and mozzarella. Cut each sandwich by 50 %.

Nutrition facts per serving: 609 calories, 44g protein, 36g carbohydrate, 31g fat (13g saturated), 3g fiber

NOTE: For the lower-fat version, use part-skim mozzarella and 1/2?tablespoon pesto per sandwich. Then you save 7g fat and 7g saturated fat.

How to produce the best Sandwich

  1. Pick whole-grain bread which has 100 calories or fewer per slice – the harder fiber per serving (three-plus grams) the higher quality.
  2. Choose a condiment – mustard, light mayo, salsa, or avocado.
  3. When buying deli meat, adhere to brands with lower than 250 milligrams of sodium and one gram of fats per serving.
  4. Use one slice of low-fat cheddar, provolone, or Swiss.
  5. Pile for the veggies! They add flavor and satiate you without adding calories.

NEXT: Need something to satisfy your sweet tooth? Try one of those 250-calorie dessert recipes