Vegetable Subs
(makes 6 servings)
| 1 | 14 1/2-ounce (435 g) loaf of Italian or French crusty style bread, sliced in half lengthwise with soft inside discarded leaving 3/4-inch (1.9 cm) shell intact |
| 2 | cups (112 g) baby spinach leaves, washed and crisped |
| 1 | carrot, 4 ounces (120 g), peeled and thinly sliced |
| 1/2 | cucumber, 4 ounces (120 g), peeled and thinly sliced |
| 2 | cups (200 g) cooked lentils |
| 1/2 | cup (100 g) low-fat feta cheese, crumbled; or shredded part-skim mozzarella |
| 2 | cups (140 g) bean sprouts |
| 1/2 | tablespoon (7.5 ml) low-fat Italian salad dressing |
- Line the bottom half of the bread with the spinach leaves; top with carrot and cucumber slices.
- Spoon the lentils over the vegetables and top with the feta cheese. Arrange the bean sprouts over all. Place the second half on top and tightly wrap with plastic wrap or aluminum foil. Chill.
- When ready to serve, carefully remove top bread half and evenly sprinkle on the Italian dressing. Replace the bread half, and slice off and discard the ends. Slice the remaining sub into 6 portions.
| Per serving: | 279 calories (11% calories from fat), 15 g protein, 4 g total fat (1.3 g saturated fat), 48 g carbohydrate, 10 g dietary fiber, 5 mg cholesterol, 541 mg sodium |
| Exchanges: | 1 very lean meat, 3 carbohydrate (3 bread/starch) |
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