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Grilled Vegetable Sandwich

QUICK FACTS

  PREPARATION TIME
30 min (for 4 serves)

 
  COOKING TIME
20 min (for 4 serves)
 

SUMMARY

 

A high fibre and low fat recipe that is perfect for weight watchers! Vegetables are naturally high in fibre, thus can help the digestive system stay toned and healthy.  They are also one of the most natural foods and contain different vitamins, minerals and thousands of other plant chemicals known to provide health benefits and can definitely help in weight control. 

INGREDIENTS

100 g
  Bread, wholemeal, Fibre-increased
0.50 zucchini (51 g)
  Zucchini, small, sliced
64 g
  Squash, sliced
75 g
  Red bell peppers, sliced
0.25 cup, shredded (28 g)
  Mozzarella cheese, nonfat
4 g
  Lemon juice, fresh
60 g
  Mayonnaise, fat free
0.88 tablespoon (16 g)
  Olive oil
7 g
  Onion, sliced
1.50 clove (5 g)
  Garlic, minced
 

METHOD

  1. In a bowl, mix the mayonnaise, minced garlic, and lemon juice. Set aside in the refrigerator.

  2. Preheat the grill for high heat.

  3. Brush vegetables with olive oil on each side. Brush grate with oil. Place bell peppers and zucchini closest to the middle of the grill, and set onion and squash pieces around them. Cook for about 3 minutes, turn, and cook for another 3 minutes. The peppers may take a bit longer. Remove from grill, and set aside.

  4. Spread some of the mayonnaise mixture on the cut sides of the bread, and sprinkle each one with mozzarella cheese. Place on the grill cheese side up, and cover with lid for 2 to 3 minutes. This will warm the bread, and slightly melt the cheese. Watch carefully so the bottoms don't burn. Remove from grill, and layer with the vegetables. Enjoy as open faced grilled sandwiches.

  NUTRITIONAL PANEL
Per Serve
Energy:
1,026.8 kJ  (245.4 kcal)
Protein:
25.8 g
Total Fat:
10.0 g
-Saturated:
1.6 g
-Mono-Unsaturated:
5.9 g
-Poly-Unsaturated:
1.5 g
Total Carbs:
29.1 g
-Complex Carbs:
22.5 g
-Sugar:
6.6 g
Fibre:
5.6 g
Water:
113.1 mL
Alcohol:
0.0 g
Cholesterol:
5.5 mg
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