Grilled Vegetable Sandwiches & Tomato and Orange Soup
Beautiful combination for picnics.
Grilled Vegetable Sandwiches -- Serves 4
1/4 cp light mayonnaise
2 tbl chopped fresh basil
1 tbl jarred roasted garlic,chopped
2 tsp lemon juice
1 med red onion, cut into 4 slices
1 lrg red bell pepper, cut into 8 slices
1 lrg zucchini, cut on an angle into 8 slices
2 tsp extra virgin olive oil
1/4 tsp salt
1/4 tsp freshly ground black pepper
8 slices whole wheat sourdough bread
3/4 cp prepared hummus
1 med tomato, cut into 8 slices
In a small bowl, combine the mayonnaise, basil, garlic and lemon juice. Set aside.
Coat a grill rack with cooking spray. Preheat the grill. Brush the onion, bell pepper and zucchini with the olive oil. Sprinkle with salt and pepper.
Place the onion and peppers on the rack and grill for 10-12 mins, turning once or until the vegetables are well marked and tender. Place the zucchini slices on the rack and cook for 6-8 mins, turning once or until marked and tender.
Spread 4 slices of the bread with the hummus and place on a cutting board. Top each with an onion slice separated into rings, 2 bell pepper slices, 2 zucchini slices and 2 tomato slices. Spread the remaining bread slices with the mayonnaise mixture and place on top of the tomatoes. Cut each sandwich in half to serve.
Note: The vegetables for this sandwich can be grilled the day before, then wrapped and stored in the refrigerator until ready to use.
Per serving: 310 cals; 11g protein; 45g carbs; 12g fat; 5mg cholesterol; 680mg sodium; 9g dietary fiber.
Tomato & Orange Soup -- Makes 6-8 side-dish servings (8 cups)
2 tbl extra virgin olive oil
1 lrg onion, chopped
1.5 cp chopped fennel bulb
1 lrg carrot, chopped
1 small red bell pepper, chopped
3 cloves garlic, minced
1/4 tsp dried thyme, crumbled
1/4 tsp salt
1/4 tsp freshly ground black pepper
1/8 tsp crushed red-pepper flakes
4 3" strips orange peel, removed with a vegetable peeler
1 can (28 oz) crushed tomatoes
2 cp chicken broth
1/2 cp orange juice
8 small slices whole grain bread or 8 thin slices of whole grain baguette, toasted
In a Dutch oven, warm the oil over medium-low heat. Stir in the onion, fennel, carrot, bell pepper and garlic. Sprinkle with the thyme, salt, black pepper and red-pepper flakes. Cover and cook, stirring often, for 12 mins or until the vegetables are tender. Stir in the orange peel.
Stir in the tomatoes and the broth. Increase the heat, cover and bring to a boil. Lower the heat and simmer, covered, for 15 mins. Remove the orange peel. Remove the heat and stir in the orange juice. Serve the soup with the toast if you don't combine it with the Vegetable Sandwich.
Per serving: 227 cals; 8g protein; 37g carbs; 7g fat; 0mg cholesterol; 820mg sodium; 7g dietary fiber.
Grilled Vegetable Sandwiches -- Serves 4
1/4 cp light mayonnaise
2 tbl chopped fresh basil
1 tbl jarred roasted garlic,chopped
2 tsp lemon juice
1 med red onion, cut into 4 slices
1 lrg red bell pepper, cut into 8 slices
1 lrg zucchini, cut on an angle into 8 slices
2 tsp extra virgin olive oil
1/4 tsp salt
1/4 tsp freshly ground black pepper
8 slices whole wheat sourdough bread
3/4 cp prepared hummus
1 med tomato, cut into 8 slices
In a small bowl, combine the mayonnaise, basil, garlic and lemon juice. Set aside.
Coat a grill rack with cooking spray. Preheat the grill. Brush the onion, bell pepper and zucchini with the olive oil. Sprinkle with salt and pepper.
Place the onion and peppers on the rack and grill for 10-12 mins, turning once or until the vegetables are well marked and tender. Place the zucchini slices on the rack and cook for 6-8 mins, turning once or until marked and tender.
Spread 4 slices of the bread with the hummus and place on a cutting board. Top each with an onion slice separated into rings, 2 bell pepper slices, 2 zucchini slices and 2 tomato slices. Spread the remaining bread slices with the mayonnaise mixture and place on top of the tomatoes. Cut each sandwich in half to serve.
Note: The vegetables for this sandwich can be grilled the day before, then wrapped and stored in the refrigerator until ready to use.
Per serving: 310 cals; 11g protein; 45g carbs; 12g fat; 5mg cholesterol; 680mg sodium; 9g dietary fiber.
Tomato & Orange Soup -- Makes 6-8 side-dish servings (8 cups)
2 tbl extra virgin olive oil
1 lrg onion, chopped
1.5 cp chopped fennel bulb
1 lrg carrot, chopped
1 small red bell pepper, chopped
3 cloves garlic, minced
1/4 tsp dried thyme, crumbled
1/4 tsp salt
1/4 tsp freshly ground black pepper
1/8 tsp crushed red-pepper flakes
4 3" strips orange peel, removed with a vegetable peeler
1 can (28 oz) crushed tomatoes
2 cp chicken broth
1/2 cp orange juice
8 small slices whole grain bread or 8 thin slices of whole grain baguette, toasted
In a Dutch oven, warm the oil over medium-low heat. Stir in the onion, fennel, carrot, bell pepper and garlic. Sprinkle with the thyme, salt, black pepper and red-pepper flakes. Cover and cook, stirring often, for 12 mins or until the vegetables are tender. Stir in the orange peel.
Stir in the tomatoes and the broth. Increase the heat, cover and bring to a boil. Lower the heat and simmer, covered, for 15 mins. Remove the orange peel. Remove the heat and stir in the orange juice. Serve the soup with the toast if you don't combine it with the Vegetable Sandwich.
Per serving: 227 cals; 8g protein; 37g carbs; 7g fat; 0mg cholesterol; 820mg sodium; 7g dietary fiber.