With quality bread and delicious, nutritious fillings, they don’t have to be just for lunch
The sandwich is believed to have originated in the 1700s. While playing cards, the Earl of Sandwich, John Montagu, became so engrossed in his game that he couldn’t pull himself away for dinner. To eat during the game without a mess, he requested that his meat be served between two slices of bread. This new style of eating meat and bread together became so popular that it was named the “sandwich” in honour of the earl.
Some people love sandwiches; entire restaurant chains thrive on the concept. Others have had their fill and quit sandwiches forever when grade school ended. Sandwiches can be good, bad or ugly in terms of taste and nutritional value. A carefully constructed sandwich can be as satisfying and nourishing as a slow-cooked meal and bring variety to the dinner routine.
To make a dinner-worthy sandwich, choose whole-grain bread or a fibre-rich gluten-free version, a whole grain pita, tortilla or even lettuce leaves. Pair it with a protein such as nut butter, chickpea or other bean spread, eggs, fish, turkey or lean meat. Then, load on the vegetables or plan a tasty vegetable side — or do both. Whether a chicken pesto panino, smashed chickpeas and avocado on sasquatch loaf or the ideas here, have fun creating and naming a specialty sandwich for your family.
Grilled Chicken, Roasted Red Pepper and Olive Tapenade Sandwich
1/2 cup green or black pitted olives | 1 clove garlic, minced | 1/2 Tbsp olive oil | 1 Tbsp fresh lemon juice | 2 tsps capers | 8 slices of multi-grain rye or quality bread | 500 g cooked, sliced grilled chicken | 1 cup fresh or roasted red bell pepper slices
Make tapenade: In a food processor or blender, combine olives, garlic, olive oil, lemon juice and capers and mix to a coarse paste.
Toast the bread. Spread on the tapenade and top with chicken and roasted red peppers. Serve accompanied with A Side of Green Beans.
Per serving (varies based on type of bread): 387 calories, 26 g carbohydrate, 5 g fibre, 490 mg sodium, 8.5 g fat, 38 g protein