Herbed Cheese and Watercress Sandwich

A member of the Crucifer family, watercress has many nutritional and gourmet virtues. Use it much like lettuce. Recipe makes 4 sandwiches.

Ingredients:

1 1/2 cups low-fat cottage cheese
1/3 cup finely chopped green pepper (capsicum), patted dry
1/3 cup finely chopped seeded cucumber
1 spring onion, including top, thinly sliced
2 tablespoons snipped fresh dill, basil or chives
1/2 teaspoon grated lemon rind
Black pepper, to taste
8 slices wholegrain bread
1 large bunch watercress, rinsed, patted dry and course stems removed

Method:

1. In a medium-sized bowl, combine cottage cheese, capsicum, cucumber, spring onion, dill, lemon rind and pepper. Distribute mixture evenly between 4 slices of bread, then top with watercress. Place the remaining bread slices on top and cut in half.

Bocconcini, Tomato and Pesto Sandwich

If you prefer, you can substitute low-fat mozzarella cheese for the bocconcini and roasted red pepper (capsicum) for the sun-dried tomatoes in this delicious Italian-style sandwich. Recipe makes 4 sandwiches.

Ingredients:

For the Pesto:
1 cup packed fresh basil leaves
1 clove garlic, crushed
1 tablespoon olive oil
Black pepper, to taste
For the Sandwich:
2 loaves (10 inch/25 cm long) French or Italian bread, preferably wholemeal
4 ounces (125 g) sun-dried tomatoes, blanched and patted dry on paper towels
8 ounces (250 g) bocconcini or low-fat mozzarella cheese, thinly sliced

Method:

1. To prepare the pesto, combine the basil, garlic, oil and pepper in a food processor or blender. Blend for about 40 seconds or until smooth.
2. Cut each bread loaf in half horizontally. Spread each bottom slice with half of the pesto; top with half of the tomatoes and mozzarella cheese. Cover with the top slice of the load and cut in half.

Ham Salad Sandwich with Tangy Mustard Dressing

This highly flavored combination of ham and mustard can also be made with any leftover cooked meat or poultry. Leave out the gherkins if you are trying to keep your salt intake to a minimum. Recipe makes 2 sandwiches.

Ingredients:

1 cup diced cooked ham
1 small carrot, peeled and grated
3 tablespoons low-calorie (kilojoule) mayonnaise
2 sweet gherkins, chopped
1 1/2 teaspoons Dijon mustard
1 teaspoon bottled horseradish (optional)
4 slices pumpernickel or wholemeal bread

Method:

1. In a small bowl, combine the ham, carrot, mayonnaise, gherkins, mustard and horseradish, if desired. Spread 2 slices of the bread with half of the mixture. Top with the remaining bread and cut the sandwiches in half.

Cheese Variation: Omit the meat from the spread mixture. Place a 1 ounce (30 g) slice of tasty, low-fat cheese on 2 slices of bread and spread with half the mixture. Top with remaining bread and cut in half.

Sweet Apple Variation: Omit the mustard and the horseradish. Add half a Granny Smith apple, cored and sliced, and 1/2 tablespoon sultanas or raisins.

Salmon and Cucumber Sandwich

Low in calories (kilojoules) and fat, high in the gourmet stakes, salmon and cucumber are feted by the weight-conscious. Recipe makes 4 sandwiches.

Ingredients:

1/4 cup low-fat cream cheese
3 tablespoons natural low-fat yogurt
1 tablespoon lemon juice
1 can (14 ounce/440 g) salmon in water, drained
1/4 cup finely chopped red (Spanish) onion
1/2 teaspoon dried dill
2 small cucumbers (4 ounces/125 g each), peeled and thinly sliced
8 slices wholegrain bread

Method:

1. Using a food processor or an electric mixer at medium speed, beat the cheese, yogurt and lemon juice for about 1 minute or until smooth. In a medium-sized bowl, flake the salmon, then add the cheese mixture, onion and dried dill and mix well. Place half the cucumber slices on 4 bread slices and spread a generous 1/2 cup of the salmon mixture on each. Top with the remaining cucumber slices and bread.

Sardine Variation: Increase the low-fat cream cheese to 1/3 cup and the lemon juice to 2 tablespoons. Add 1 1/2 teaspoons each prepared mustard and vegetable or olive oil, then blend with the yogurt as directed. For the salmon, substitute 4 cans sardines in water (3 1/2 ounces/105 g each), mashing them well. Increase the dried dill to 3 teaspoons, then proceed as for the salmon sandwich.

Egg Salad Sandwich

Firm tofu works the magic here. Combined with egg whites and just one whole boiled egg, it makes a rich, creamy sandwich spread that is high in protein and lower in cholesterol than the usual egg salad sandwich. Recipe makes 4 sandwiches.

Ingredients:

5 ounces (155 g) firm tofu
1 tablespoon prepared mustard
1/4 cup water
1 large hard-boiled egg, roughly chopped
2 large hard-boiled egg whites, roughly chopped
1/3 cup finely chopped onion
1/3 cup finely chopped red pepper (capsicum)
1/4 teaspoon each ground turmeric and paprika
Black pepper, to taste
8 slices wholegrain or rye bread

Method:

1. In a food processor or blender, blend the tofu, mustard and water for about 30 seconds or until smooth. Transfer the mixture to a medium-sized bowl and add the egg, egg whites, onion, red capsicum, turmeric, paprika and black pepper. Toss to mix.
2. Spread each of 4 bread slices with 1/2 cup of the egg mixture. Top with the remaining slices of bread and cut in half.

Tip: For variety, you can add some finely chopped capers, finely chopped black or green olives or toasted sesame seeds, or season the spread with dried dill instead of paprika and turmeric.

Curried Chicken and Apple Sandwich

Sweet, sour, spicy and creamy flavors intermingle in this substantial pita-bread sandwich. Recipe makes 4 sandwiches.

Ingredients:

1/4 cup low-calorie (kilo joule) mayonnaise
1/4 cup natural low-fat yogurt
1/4 teaspoon curry powder
1/8 teaspoon cayenne pepper
1 clove garlic, crushed
2 cups diced cooked chicken
5 spring onions, including tops, chopped
1 large green or red capsicum (pepper), cored, seeded and chopped
1 small Golden or Red Delicious apple, cored and diced
2 tablespoons finely chopped fresh coriander or 2 tablespoons finely chopped parsley mixed with 1/4 teaspoon dried coriander
Lettuce leaves
4 wholemeal pita rounds, halved

Method:

1. In a medium-sized bowl, whisk together the mayonnaise, yogurt, curry powder, cayenne pepper and garlic. Add the chicken, spring onions, capsicum, apple and coriander and combine thoroughly.
2. Tuck several lettuce leaves into each pita half, then stuff with the filling. Cover with plastic food wrap and chill until ready to serve. Will keep, refrigerated, for up to 2 days.

Confetti Chicken Salad Sandwich

Red capsicum, corn and spring onions add crunchiness, color and vitamins to this healthy and spicy chicken sandwich. At Christmas time, use left-over cold turkey as a specially tasty alternative to chicken. Recipe makes 4 sandwiches.

Ingredients:

2 cups diced cooked chicken or turkey
1 small red pepper (capsicum), cored, seeded and finely chopped
1/2 cup frozen corn kernels, thawed and drained
2 spring onions, including tops, sliced
1/2 cup natural low-fat yogurt
1/4 teaspoon ground cumin
8 slices wholegrain bread

Method:

1. In a large bowl, combine the chicken, capsicum, corn, spring onions, yogurt and cumin. Spread about 1/4 cup of the chicken mixture on each of 4 bread slices. Top with the remaining bread slices and cut each sandwich
in half.

Chicken and Asparagus Variation: Omit the capsicum, spring onions and cumin. Remove the tough ends from 3 ounces (80 g) fresh asparagus and cut into 1 inch (2.5 cm) pieces. Boil for 3-5 minutes and let cool. Combine with remaining ingredients. Or use well-drained canned asparagus.

Cottage Cheese and Chives Variation: Substitute 1/2 cup low-fat cottage cheese for the yogurt and substitute 1 teaspoon finely chopped chives for the cumin.