Archive for the ‘Sandwiches’ Category

If You Can’t Stand the Heat, Get out of the Kitchen!

Saturday, June 2nd, 2012

June has finally arrived. That means it’s time for graduation, summer, and picnics! Picnic food has always been a favorite of mine. But really, what’s there to complain about when you’re munchin’ on Italian cold cuts, potato salad, macaroni salad, and watermelon?

Nothing really. Except for the fact that picnic food isn’t exactly the healthiest! Luckily, there are plenty of ways to make your picnics healthier. (more…)

Comments Off on If You Can’t Stand the Heat, Get out of the Kitchen!

A Meat Lover’s Classic Gone Vegetarian

Sunday, February 12th, 2012

I am definitely not a vegetarian, but I often find myself eating vegetarian meals without even realizing it. For instance, fajitas are my go-to meal when I have leftover bell peppers, onions, and tortillas lying around in the fridge. Basically anything with grilled bell peppers and onions wins my vote.

Instead of making fajitas, I got a little more creative for Student Health 101‘s February issue, which required me to cook a quick vegetarian dinner with an appropriate balance of nutrients (Keep in mind: just because something is labeled as “vegetarian,” that doesn’t necessarily make it healthy!). As a result, I created a concoction that is essentially fajitas in sandwich form. Yes, I went there. I made a veggie “cheesesteak.”

I thought it would be better to appeal to vegetarians and non-vegetarians, like myself, by taking a meat lover’s classic (the Philly cheesesteak, in case you couldn’t tell) and giving it a vegetarian makeover. This was the first time I used Portobello mushrooms to replace steak, and I have to say, they are a tasty substitute! They still have the juiciness of meat but with added fiber, iron, and potassium. I also substituted mozzarella for Swiss cheese since it is lower in fat and calories and still melts fairly well (just look at the ooey gooey-ness in the photo!).

And a cheesesteak isn’t complete without some fries, right? Although I’ve made these baked zucchini fries before, I can’t emphasize enough how much healthier zucchini are than potatoes. To learn more about the nutritional benefits of this vegetarian dinner, you can watch me prepare the recipes here. As always, you can also view the latest issue of Student Health 101 here.

Do you love meat but have a vegetarian lover? Hey, why not prepare these recipes for a romantic Valentine’s Day lunch or dinner?! It’s a win-win meal for both of you. Trust me.

Baked Zucchini Fries
Makes 1 serving

1 medium zucchini
¼ cup grated parmesan cheese
1/3 cup Panko bread crumbs, seasoned with ¼ tablespoon garlic powder and ¼ tablespoon dried oregano
¼ cup extra virgin olive oil

Heat oven to 400 degrees F. Wash, trim, and cut off the ends of the zucchini. Cut into long sticks, even in length (about ¼ inch thickness).

In a large plastic bag, add cheese and seasoned breadcrumbs. Shake well.

Place oil in a pie plate (or a shallow dish). Add zucchini to pie plate to coat with oil.

Place half of the bread crumbs on a parchment lined cookie sheet. Place zucchini on top of breadcrumbs on baking sheet (dripping off excess oil back into the pie plate before placing on bread crumbs).

Sprinkle remaining panko bread crumbs on top to coat the zucchini. Bake until golden brown, about 15-20 minutes.

Veggie “Cheese Steak” Sandwich
Makes 1 serving

Extra virgin olive oil
1 garlic clove, minced
¼ medium onion, sliced
1 large Portobello mushroom, stem and gills removed, sliced
½ large green bell pepper, thinly sliced
½ teaspoon dried oregano
¼ teaspoon freshly ground pepper
¼ tablespoon all-purpose flour
1 tablespoon vegetable broth
¼ tablespoon reduced-sodium soy sauce
1-2 mozzarella cheese slices
1 whole wheat bun, split and toasted

Heat oil in a large skillet over medium-high heat. Add onion and garlic, cook and stir until soft and beginning to brown, about 2 minutes. Add mushroom, bell pepper, oregano, and pepper. Cook and stir until vegetables are soft, about 7 minutes.

Reduce heat to low and add the flour to the vegetables. Stir in vegetable broth and soy sauce and bring to a simmer. Remove from heat and scoop onto toasted bun. Lay cheese on top of vegetables and let it stand for 1 minute so that the cheese melts. Fold over the bun and enjoy!


Refresh on the Run

Tuesday, December 13th, 2011

As a college student, I often find myself getting tired of the narrow selection of dining locations available on campus when I need to grab a quick lunch in between classes (not to mention an even narrower selection of healthy options). Sure, I can name at least five different campus restaurants that specialize in sandwiches (hey, I even worked at one!), but my college-budget wallet and my body can’t handle buying those high-calorie sandwiches every day. When I was asked by Student Health 101 to produce a video about healthy lunches that students could pack for the day, I was quick to choose a sandwich that never fails to please: the Caprese. (more…)

Comments Off on Refresh on the Run

The WaffleWich: A Cool Way to Start the Day

Sunday, September 18th, 2011

Breakfast is not my favorite meal of the day (I know it should be, but I am just not a fan of breakfast food!), so when I was asked to create a video about fast & nutritious breakfasts, I had to get creative. By the way, I now create videos for the UCookbook column of an online magazine called Student Health 101, which provides health and wellness information for college students. I will post my recipes for the magazine at the beginning of each month when the magazine issues are published. Anyway, back to my creativity dilemma. Since I am not a breakfast lover, I decided to create something breakfast-y out of one of my favorite things to eat: sandwiches. Behold, the wafflewich, a breakfast sandwich made from whole grain waffles. And, because everyone has their own preferences, I came up with healthy recipes for both a savory and a sweet wafflewich.


Comments Off on The WaffleWich: A Cool Way to Start the Day

Bitchen in the Kitchen – Episode #5 Promo

Sunday, May 29th, 2011

The fifth (and final!) episode of Bitchen in the Kitchen comes out Wednesday, June 1! I battle Starbucks to create a healthier and tastier alternative of their Mocha Light Frappuccino and Bacon, Egg & Gouda Breakfast Sandwich in less time. Will my Rise ‘n Shiner and Protein Pita Pocket beat Starbuck’s breakfast? “Like” the Facebook fan page to be notified when the episode is posted. You can also follow our YouTube channel. And, as always, I will post a link to the episode here on wikiKitchen. (more…)

Comments Off on Bitchen in the Kitchen – Episode #5 Promo