Store-bought sandwiches can contain as many as 1,300 milligrams of sodium. Making sandwiches at home allows you to select your own bread and cut down on condiments that are often heavily salted. Using roasted turkey that you make at home instead of lunch meat allows you to get lean protein without all the additives. An apple gives these sandwiches crunch and the caramelized onions add a sweet and salty flavor that requires no added sodium.
Nutrition tip: If you buy roasted turkey from the store, ask for a nutrition label so you can ensure that it has not been heavily seasoned, which can increase the sodium.
Yield: 4 servings
Preparation time: 10 minutes
Cook time: 30 minutes
1 tbsp olive oil
1 medium onion, sliced
12 oz. roasted turkey breast, warmed
1 apple, cored and sliced
8 tsp brown or Dijon mustard
8 slices whole grain bread
Warm the olive oil in a medium skillet over medium heat. Add the onions and stir to coat with the oil. Reduce the heat to medium-low and let the onions cook for about 30 minutes. Stir them every 5 to 10 minutes. They will become very sweet with a rich golden brown color.
Place one slice of bread on each plate. Top with ¼ of the onions. Add 3 ounces of roasted turkey to each sandwich. Layer ¼ of the apple on top.
Spread 2 teaspoons of mustard over the second slice of bread. Place the slice mustard-side down over the apples and serve.
Nutrition information for 1 sandwich: Calories 319; Total Fat 10.2 g; Saturated Fat 2.3 g; Trans Fat 0 g; Cholesterol 63 mg; Sodium 345 mg; Carbohydrate 27.8 g; Fiber 8.9 g; Sugar 8 g; Protein 30.1 g