Yunhee Kim

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

Comments (1)

January 6, 2019
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