Pinchin' Pennie$ in the Kitchen: 7 Steps to Creating a Sandwich (FN1756, Reviewed Aug. 2019)

Sandwiches are a quick easy meal that can be made anytime and be packed with anything you like, such as vegetables, protein, and fruit. This publication offers 7 steps to creating a sandwich as well as cold and grilled sandwich ideas you can make at home.

Julie Garden-Robinson, Ph.D., R.D., L.R.D., Food and Nutrition Specialist

Allison Dhuyvetter, Dietetic Intern, NDSU (former)

Sandwiches are easy to make and can serve as a quick meal for you or your family any time of day. Choose whole-grain bread, a variety of vegetables, fruit and lean protein to pack your sandwich full of nutrients. Sandwiches are versatile. You can make your sandwich cold, cook just the meat or grill the whole thing. Consider chopping vegetables; cooking eggs, chicken or beef; and slicing or shredding block cheese ahead of time.

1. Choose a base for your sandwich. Place one slice of bread on a plate.

  •  2 slices whole-grain, rye, sour dough or 12-grain bread; whole-wheat sandwich thins; English muffins; bagels; pita pockets; or flatbread

2. Pick a spread. Using a butter knife, apply to one slice of your bread. You also can leave your bread dry and move on to the next step.

  • 1 tablespoon margarine, guacamole, basil pesto or mustard

3. Choose one or two protein foods to place on top of your spread or base of your sandwich.

  • 2 tablespoons hummus
  • 2 tablespoons peanut butter
  • 2 ounces cooked fish
  • 2 to 3 cooked meatballs
  • 2 ounces cooked chicken, pork or beef
  • 1 scrambled, fried or chopped,hard-cooked egg
  • 2 ounces sliced turkey, roast beef or chicken
  • 2 ounces canned chicken, tuna or salmon

4. Add your favorite low-fat cheese (optional).

  • 2 tablespoons sliced, shredded or crumbled pepper jack, Swiss, mozzarella, cheddar, feta or blue cheese

5. Pile on fruits and veggies! Choose one or more.

  • 1 lettuce leaf
  • 2 thin tomato slices
  • 3 thin cucumber slices
  • 1 tablespoon black or green olives
  • 3 small pickle rounds
  • 2 to 3 slices white, yellow or red onion
  • 1 tablespoon chopped green onion
  • 3 to 4 strips of red, green or yellow bell pepper
  • 1 tablespoon chopped celery
  • 1 teaspoon chopped banana peppers or jalapenos
  • 1 tablespoon chopped grapes
  • 1 to 2 tablespoons pineapple chunks
  • 1 tablespoon dried cranberries or raisins
  • 6 banana slices

6. Place the remaining slice of bread on top and enjoy!

7. Or grill your sandwich. If your sandwich isn’t overflowing, you can spread olive or canola oil on the outsides of both slices of bread and grill in a skillet on the stovetop until golden brown.

Quick tip: Thinly slice vegetables such as cucumbers and tomatoes to help prevent your sandwich from overflowing and make it easier for you to eat.

Quick tip: Pack “wet” ingredients such as tomatoes, pineapple, condiments and salad dressings in separate containers when making sandwiches that will be eaten later to prevent your bread from becoming soggy. Add them right before you eat.



For more information about nutrition, food safety and health, visit this website:

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