Now let's give some Asian touch to our Sandwich. What better then Tofu. Again rich in protein and low in calorie.

 

Ingredients:

-          4 slices of Bread of your choice (Multigrain, whole-wheat or Oat). You can use bun or Sub rolls

-          Mayonnaise

-          Honey Mustard

-          200gm water drained tofu sliced into thin squares

-          1 red onion sliced

-          1 cup coleslaw (shredded cabbage can be used)

-          Pickled jalapeno

-          sliced olives

-          1 table spoon salt

-          1/4  spoon chopped fresh parsley (optional. u can use seasoning instead)

-          1/4 spoon chopped fresh basil (optional. u can use seasoning instead)

-          3 table spoon tomato ketchup

-          1/2 table spoon hot red chili sauce

-          1 spoon sesame seed

-          Olive oil for shallow fry.

-          2 table spoon butter

 

Preparation:

-          Heat olive oil in a pan.

-          Add sesame seed.

-          Carefully place tofu slices in the pan, sprinkle salt to taste and grill until light golden.

-          Turn sides until both the sides are light golden.

-          Add ketchup and chilli sauce to the pan and toss tofu lightly so that it’s coated completely with sauce.

-          Stir carefully until there is no extra water.

-          Turn off the heat.

-          Spread mustard and Mayonnaise slices of bread or both inner sides of the sub.

-          Spread Coleslaw or shredded lettuce.

-          Spread tofu slices on the sub.

-          Layer with jalapenos and olives.

-          Butter outer sides of the bread.

-          Grill the sandwich until golden brown.

-          Cut triangle of the slice and serve it hot.

Another very healthy option!!! Quinoa pronounced as Keen-wa is a seed high in protein. This one scores #1 in books of health conscious groups. Read this detailed article about Quinoa for more information: http://www.well-beingsecrets.com/health-benefits-of-quinoa/

 

Ingredients:

-         4 slices of Bread of your choice (Multigrain, whole-wheat or Oat). You can make this a sub too.

-         Pesto sauce(store bought or made from scratch)

-         1 red onion finely chopped(optional)

-         1 cup spinach leaves (blended into puree)

-         2 cups cooked Quinoa( you can cook it exactly like rice which is soak and boil it until tender and fluffy)

-         2 potato cooked (2 raw banana cooked)

-         2-3 Romaine lettuce leafs

-         Slice of cheese (Pepper Jack works best).

-         4 green chilies finely chopped

-         2 table spoon salt

-         1/4  spoon chopped fresh parsley (optional. u can use seasoning instead)

-         1/4 spoon chopped fresh basil (optional. u can use seasoning instead)

-         Olive oil for shallow fry.

 

Pesto:

 

-         1 clove garlic

-         1 cup cilantro leaves

-         1/4 cup basil leaves

-         2 green chillies finely chopped

-         1/2 tea spoon olive oil

-         1/2 tea spoon salt

-         1/2 tea spoon lemon juice

-         6 roasted almonds

-         1/2 cup water or as needed

 

Mix above ingredients and blend it well in blender to make a coarse paste. Take it out in a bowl. Pesto is ready.

 

Preparation:

-         Put cooked Quinoa in a big mixing bowl.

-         Add mashed potatoes and mix well.

-         Add green chillies, salt, parsley and Basil.

-         Mix it well until it feels the consistency of dough.

-         Form small Patties out of the mixture.

-         You have option to either deep fry or shallow fry the patties until golden brown on both sides.

-         Spread pesto heavily on two slices of bread or both inner sides of the sub.

-         Place patties between the slices.

-         Layer the slices of cheese.

-         Top it with lettuce leaf.

-         Cut triangle of the slice and serve it.

-         You can serve it with side of pita chips or potato chips to make it complete meal.

Now again, you can choose the bread you like. My all-time favourite is Multigrain. This will turn out really healthy and tummy filling sandwich. Good idea for a lunch time meal. It has enough carb + protein + veggies to get a balanced meal. We will keep Hummus as key ingredient to this flavour.

 

Ingredients:

-          4 slices of Bread of your choice (Multigrain, whole-wheat or Oat)

-          Hummus spread(store bought or made from scratch)

-          1 red onion sliced

-          1/2 carrot sliced

-          1/2 cucumber sliced

-          1/2 cup sundried tomatoes

-          1/2 cup feta cheese

-          4 green chilies finely chopped

 

-          Hummus:

 

-          3 cloves garlic

-          1 can garbanzo beans (you can use 2 cups of cooked chole chana instead)

-          1 table spoon salt

-          2 table spoon olive oil

-          1 table spoon lemon juice

-          1/2 tea spoon red chilli powder

-          3 tablespoon tahini sauce

-          1/2 cup water or as needed

 

Mix garlic, beans, salt, tahini sauce and salt. Add it to blender and add water enough to cover the mixture. Blend it in blender until its smooth paste. Collect the paste in a bowl and sprinkle olive oil and chili powder. Mix it well. Spread is ready

 

 

Preparation:

-          Spread Hummus heavily on two slices of bread.

-          Layer it with cucumber, carrots and sundried tomatoes

-          Top it with onion slices.

-          Now sprinkle generous amount of feta cheese.

-          You can either grill it or just eat it cold.

-          If you decide to grill, butter it on the outer layer of the sandwich and Let it grill until golden of both sides.

-          Cut triangle of the slice and serve it hot or with more of hummus dip.

-          You can serve it with side of pita chips to make it complete meal.

Veg Sub may sound boring but this one is special creamy and yummy with some Avocados and cottage cheese. Its filling too even though is healthy and really low on calories. (If you avoid sides and add-ons)

 

Ingredients:

-          6 inch Sub bread of your choice (Multigrain, whole-wheat or Oat)

-          50 gm spinach leaves finely chopped

-          2 green chilies finely chopped

-          1/2 onion finely chopped(optional)

-          1 small bell pepper finely chopped

-          1/2 avocado sliced

-          1/4 tea spoon salt

-          pinch of black pepper

-          pinch of oregano powder

-          2 table spoon crumbled cottage cheese

-          1 teaspoon olive oil

 

Preparation:

-          In a pan, heat the oil.

-          Add all the veggies to the oil.

-          Add salt pepper and oregano.

-          Saute all the veggies until all the water has been evaporated.

-          Let it cool for couple minutes.

-          Now add cottage cheese and mix in well.

-          You can add some crushed peppers for the added kick.

-          Now spread the mixture onto the sub.

-          Place slices of Avocado on the top.

-          If you like warm sandwiches, brush some butter on the sub and grill for 1/2 minutes on griddle high on heat.

-          Serve it hot with mustard and ketchup.