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Whole Grain Muffuletta Sandwich
TAKEN: from Walgreens Monthly Newsletter - Quarterly Diabetic Newsletter
Whole Grain Muffuletta Sandwich: ChefMD®
Aired on Lifetime Television
Sunday, February 26 and April 23, 2006
Eating three to five servings of whole grains a day protects against heart disease, type II diabetes and cancer. The bran and the germ are the most nutritious parts of the whole grain. They contain the fiber, antioxidants, and 17 essential vitamins and minerals. Heart-healthy, whole grains slow the build up of plaque in arteries. And whole grains are low glycemic, which means they raise blood sugar slowly. When purchasing breads, and other products, look for whole grains listed first on the label. If it's not, you're not buying a whole grain product. Try this ChefMD®-approved recipe for a whole grain muffaletta sandwich stuffed with sun dried tomatoes, mushrooms, and olives, on a bed of crisp, fresh spinach! Sprinkle with Romano cheese for a special delight. Enjoy, and may you live 100 years!
Sun Dried Tomato and Mushroom Muffuletta Sandwiches
Preparation Time: 20 minutes
Cooking Time: None
Servings: Four
Calories: 207 per serving (22% from fat)
Ingredients:
One 8 oz. package sliced button mushrooms
One-half cup drained bottled hot or mild pickled vegetables (jardinière)
One-quarter cup plus 1 tablespoon coarsely grated Romano cheese
2 tablespoons each: chopped pimiento-stuffed green olives and chopped, drained sun-dried tomatoes in olive oil
2 tablespoons chopped Italian parsley
4 small whole wheat pita bread loaves, such as Sahara brand
1 cup packed spinach or arugula leaves, rinsed well
Preparation:
In a medium bowl, combine mushrooms, pickled vegetables, one-quarter cup cheese, olives, sun-dried tomatoes, and parsley. Mix well. Cut pitas in half. Line each pocket with spinach or arugula and fill with mushroom mixture. Sprinkle with remaining 1 tablespoon of cheese.
Substitutions:
Chopped, pitted kalamata olives or Spanish green olives may be substituted for the pimiento-stuffed olives. Chopped fresh chives may be substituted for the parsley. A mixture of one-quarter cup each hot and mild pickled vegetables may replace the one-half cup of just the one.
Tips:
For a pleasant textural contrast, toast the pitas before assembling the sandwiches. These sandwiches are perfect for picnics. Wrap each in plastic wrap and refrigerate up to six hours before serving. Colorful sweet potato chips (such as Terra brand) make a delightful accompaniment.
Nutritional Analysis:
Calories: 207
Calories from fat (kc): 45
Total fat: 5 g
Saturated fat: 1.6 g
Polyunsaturated fat: 1.3 g
Monounsaturated fat: 1.0 g
Cholesterol: 8.7 mg
Sodium: 677 mg
Calcium: 112 mg
Magnesium: 23 mg
Zinc: 1.1 mg
Selenium: 6 mcg
Potassium: 370 mg
Vitamin A (RE): 220
Beta Carotene (RE): 1212
Vitamin C: 15 mg
Vitamin E: 0.65 mg
Thiamin B1: 0.13 mg
Riboflavin B2: 0.22 mg
Fiber: 5.7 g
Carbohydrates: 32.3 g
Sugar: 4.2 g
Protein: 10.1 g
Niacin B3: 1.9 mg
Vitamin B6: 0.13 mg
Folic Acid: 29 mcg
Flavonoids: 0.1 mg
Vitamin B12: 0.20 mcg.
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