University of Nebraska Cooperative Extension in Lancaster County
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Helping you prepare healthy foods in a hurry
Alice Henneman, MS, Registered Dietitian and Extension Educator
University of Nebraska Cooperative Extension in Lancaster County

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Make Sandwiches a Meal

sandwich

 

 

With a little planning, you can turn a sandwich into a complete meal. This sandwich recipe provides veggies (cucumbers, lettuce, tomatoes, red pepper), dairy (cheese) and is served on whole grain bread.


Garden Sandwich
Serves: 1

2 slices whole wheat bread
2 teaspoons Dijon-type mustard
1 ounce cheddar or Swiss cheese
2 slices tomato
4 slices cucumber
1/4 cup red bell pepper strips
4 basil leaves or 2 romaine leaves (or other leafy green lettuce)

Spread one side of each piece of bread with mustard. Lay ingredients on one slice of bread and top with the other slice. Cut in half.

 

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Developed By:

Alice C. Henneman, MS, RD
Extension Educator
University of Nebraska
Cooperative Extension in Lancaster County

Fax: (402) 441-7148
Phone: (402) 441-7180
E-Mail: ahenneman1@unl.edu
Web site: lancaster.unl.edu/food

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Use of commercial and trade names does not imply approval or constitute endorsement by the University of Nebraska Cooperative Extension. Nor is criticism implied of products not mentioned.

For more information about preparing healthy meals, contact your local University of Nebraska Cooperative Extension Office; for the location of the office nearest you, click here. For a listing of Cooperative Extension Offices throughout the United States, click here.

Address: 444 Cherrycreek Road, Lincoln, NE 68528-1507, Phone: 402-441-7180

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