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Eating Light: Sandwich Salads

Martha Stewart Living, May 2006

Legs swinging beneath the lunch table, you ate your egg salad sandwich, crusts removed. But that was long ago, when life was simple, pillowy white bread was a dietary staple, and LDL cholesterol was a foreign expression.

The classic sandwich "salads," such as egg, chicken, and tuna, may seem like indulgences that belong in the past. But given a contemporary spin, the fillings -- tucked between slices of nutritious bread -- can form a square meal, says Nancy Murphy, a nutritionist in Fairfield, Connecticut.

To make a healthful sandwich salad, Murphy says, scale back on egg yolks, mayonnaise, and creamy dressings in favor of egg whites, olive oil-based vinaigrettes, and dressings made with nonfat and low-fat yogurt. Further enhance fillings by introducing heart-healthy nuts or fiber-rich fruits and vegetables to the ingredients list. Finally, opt for whole-grain bread; one slice has at least two times the heart-protective fiber of a slice of white -- not to mention full-bodied flavor and hearty texture that satisfies taste buds. Spread on a reinvented filling -- and discover how nicely your new sandwich stacks up.

Egg-Salad Sandwiches
Curried Chicken Salad on Whole-Wheat Pitas
Salade Nicoise Sandwiches
Roasted Eggplant, Zucchini, and Chickpea Wraps