Title

Pinchin' Pennie$ in the Kitchen: 7 Steps to Creating a Sandwich

(FN1756, Reviewed June 2022)
Summary

Sandwiches are a quick easy meal that can be made anytime and be packed with anything you like, such as vegetables, protein, and fruit. This publication offers 7 steps to creating a sandwich as well as cold and grilled sandwich ideas you can make at home.

Lead Author
Lead Author:
Julie Garden-Robinson, Ph.D., R.D., L.R.D., Food and Nutrition Specialist
Other Authors

Allison Dhuyvetter, Dietetic Intern, NDSU (former)

Availability
Availability:
Web only
Publication Sections

1. Choose a base for your sandwich. Place one slice of bread on a plate.

  • 2 slices whole-grain, rye, sour dough or 12-grain bread; whole-wheat sandwich thins; English muffins; bagels; pita pockets; or flatbread

2. Pick a spread. Using a butter knife, apply to one slice of your bread. You also can leave your bread dry and move on to the next step.

  • 1 tablespoon margarine, guacamole, basil pesto, mayonnaise or mustard

3. Choose one or two protein foods to place on top of your spread or base of your sandwich.

  • 2 tablespoons hummus
  • 2 tablespoons peanut butter
  • 2 ounces cooked fish
  • 2 to 3 cooked meatballs
  • 2 ounces cooked chicken, pork or beef
  • 1 scrambled, fried or chopped,hard-cooked egg
  • 2 ounces sliced turkey, roast beef or chicken
  • 2 ounces canned chicken, tuna or salmon
  • 2 ounces marinated/cooked or fried firm tofu

4. Add your favorite low-fat cheese (optional).

  • 2 tablespoons sliced, shredded or crumbled pepper jack, Swiss, mozzarella, cheddar, feta, blue cheese or dairy-free cheese options (soy)

5. Pile on fruits and veggies! Choose one or more.

  • 1 lettuce leaf
  • 2 thin tomato slices
  • 3 thin cucumber slices
  • 1 tablespoon black or green olives
  • 3 small pickle rounds
  • 2 to 3 slices white, yellow or red onion
  • 1 tablespoon chopped green onion
  • 3 to 4 strips of red, green or yellow bell pepper
  • 1 tablespoon chopped celery
  • 1 teaspoon chopped banana peppers or jalapenos
  • 1 tablespoon chopped grapes
  • 1 to 2 tablespoons pineapple chunks
  • 1 tablespoon dried cranberries or raisins
  • 6 banana slices

6. Place the remaining slice of bread on top and enjoy!

7. Or grill your sandwich. If your sandwich isn’t overflowing, you can spread olive, canola or vegetable (soy) oil on the outsides of both slices of bread and grill in a skillet on the stovetop until golden brown.

Quick tip: Thinly slice vegetables such as cucumbers and tomatoes to help prevent your sandwich from overflowing
and make it easier for you to eat.

Quick tip: Pack “wet” ingredients such as tomatoes, pineapple, condiments and salad dressings in separate
containers when making sandwiches that will be eaten later to prevent your bread from becoming soggy.
Add them right before you eat.

Cold

Sandwiches

Bread

Spread

Protein

Cheese

Vegetables or Fruit

Chicken Salad

Ciabatta roll

Plain Greek yogurt

Cubed cooked chicken and chopped pecans or walnuts

 

Chopped celery, chopped red grapes

Loaded Veggie

Whole-wheat sandwich thins

 

Roasted red pepper hummus

Crumbled feta cheese

Lettuce or romaine leaves, chopped red onion, cucumber slices, tomato slices

Cheddar and Apple

Whole-grain bread

Honey mustard

Turkey, ham or bacon

Sharp cheddar

Apple wedges

Roast Beef

Pita bread

Horseradish, mayonnaise

Roast beef

 

Onion, arugula, cucumbers

Fish Fillet

Whole-wheat hamburger bun

Tartar sauce

Breaded baked tilapia, halibut or cod

Swiss

Shredded lettuce, shredded carrots

Grilled

Sandwiches

Bread

Spread

Protein

Cheese

Vegetables or Fruit

Egg and Cheese

English muffin

Margarine

Fried egg and turkey or lean ham

Cheddar

Sliced green peppers, onions, spinach leaves

Dessert Sandwich

Flatbread

Nutella or honey

Peanut butter

Crumbled feta cheese

Strawberries, blueberries, raspberries or banana slices

Italian Panini

Ciabatta roll

 

Salami or seasoned firm tofu

Mozzarella

Red and yellow peppers

Caprese

Sour dough bread

Basil pesto

 

Mozzarella

Tomato slices, spinach leaves

BALT

Plain bagel

Mayonnaise or vegetable cream cheese

Bacon

 

Lettuce, avocado, tomato

Julie Garden-Robinson, Ph.D., R.D., L.R.D., Food and Nutrition Specialist

Allison Dhuyvetter, Dietetic Intern, NDSU (former)

For more information about nutrition, food safety and health, visit this website: www.ag.ndsu.edu/food

For more information on this and other topics, see www.ag.ndsu.edu

Extension

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County commissions, North Dakota State University and U.S. Department of Agriculture cooperating. NDSU does not discriminate in its programs and activities on the basis of age, color, gender expression/identity, genetic information,
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