This is homestyle cookin' at its best... Although the pie crust is rather calorie-dense, it sure is good! The veggies & lean chicken offer lots of vitamins & nutrients.
Serves 6-8
1 can reduced-sodium chicken broth
1 onion, chopped
2-3 stalks celery, chopped
1/2 tsp poultry seasoning
6-8 large carrots, peeled & cut into 3-4 pieces each
2 potatoes, peeled & quartered (I prefer to use 4 small Yukon Gold potatoes)
Approximately 1.5 lbs boneless chicken breast, chopped
salt & pepper, to taste
1/4 cup flour
1/4 cup skim milk
16 oz green beans (preferably frozen or fresh, but canned is fine)
1/4 cup fresh parsley, chopped (or 1-2 tbls dried parsley)
Pie crust dough (buy in refrigerated dairy section, or make your own--recipe below)
Pour broth in stockpot. Add onion, celery & poultry seasoning. Bring to a boil; reduce heat. Cover & simmer 5 mins. Add carrots, & repeat process. Add potatoes & chicken, and repeat once more, adding salt & pepper to taste. While chicken & potatoes are simmering, gradually blend milk into flour until smooth. Add some of the broth to the flour mixture & stir well. When chicken is opaque, stir flour mixture into pot. Return to a boil, stirring constantly. Reduce to med-low. Add green beans & parsley. Stir gently, & simmer 5 mins. Pour into large shallow casserole (I use a 15x10" glass dish). (Be certain not to fill casserole more than 3/4 full, or it will bubble over in your oven. You may wish to place a cookie sheet or foil on the rack below the rack the casserole will be on. If you have a fair amount left over, try it as soup, or freeze it for a mini-pie later.) Cover w/pie crust & crimp edges. Vent crust. Bake at 425˚ 20-30 mins, or until crust is golden brown.
Pie Dough Recipe
1/3 cup butter or margarine, softened to room temp
11/4 cups flour
3 to 4 tbls ice water
Cut butter into flour w/pastry blender until mixture resembles coarse crumbs. Add ice water, 1 tbls at a time, tossing until moistened. Shape into ball. If ball is crumbly, add a touch more water. Pastry can be chilled at this point, wrapped in plastic wrap, until ready to use. Roll out on floured surface until 1/2 to 1" larger in width & length than casserole. Carefully roll pastry onto roller, and then unroll over casserole. Crimp all edges, & vent crust.
Nutrition
Cal: approx 400-550 (6-8 servings)
Wednesday, September 30, 2009
Monday, September 28, 2009
POTATO SOUP
This soup is hearty and delicious. I like it just as it is, but you can create variations by adding such ingredients as broccoli, cabbage, chicken, or ham. It's a great cool-weather dinner served with a nice green salad and hearty whole-grain bread.
1 can reduced-sodium chicken broth
3 cups potatoes, peeled and diced (try the Yukon Gold variety)
3/4 cup shredded (or finely diced) carrots
1/2 cup onion, diced
4 scallions, thinly sliced (both green & white parts)
1/2 cup celery, finely diced
1 can evaporated skim milk
1/2 cup skim milk
3 tbls cornstarch
salt & coarsely ground black pepper, to taste
Optional garnishes:
shredded reduced-fat sharp Cheddar cheese
chopped chives or scallions (green part only)
In large saucepan, combine the broth, potatoes, carrots, onions, scallions, & celery. Bring to a boil. Reduce heat, cover, & simmer 10 minutes or until vegetables are tender. Using the back of a fork, slightly mash the potatoes against the side of the saucepan, leaving some intact.
Add evaporated milk to broth, and stir. Gradually stir some of the skim milk into the cornstarch, creating a smooth paste. Continue to add milk, a teaspoon or so at a time, stirring constantly, until cornstarch mixture is smooth and the consistency of cream. Add this mixture, along with any remaining milk, to the broth. Cook and stir over medium to med-high heat until thickened and bubbly. Add salt & pepper to taste. Cook and stir for 1 minute longer. Garnish as desired.
Serves 4 large main-dish servings
Nutrition:
Cal 226
Fat 1 g
Chol 5 mg
Sodium 479 mg
Carbs 41.2g
Fiber 4.2g
Protein 13.1g
1 can reduced-sodium chicken broth
3 cups potatoes, peeled and diced (try the Yukon Gold variety)
3/4 cup shredded (or finely diced) carrots
1/2 cup onion, diced
4 scallions, thinly sliced (both green & white parts)
1/2 cup celery, finely diced
1 can evaporated skim milk
1/2 cup skim milk
3 tbls cornstarch
salt & coarsely ground black pepper, to taste
Optional garnishes:
shredded reduced-fat sharp Cheddar cheese
chopped chives or scallions (green part only)
In large saucepan, combine the broth, potatoes, carrots, onions, scallions, & celery. Bring to a boil. Reduce heat, cover, & simmer 10 minutes or until vegetables are tender. Using the back of a fork, slightly mash the potatoes against the side of the saucepan, leaving some intact.
Add evaporated milk to broth, and stir. Gradually stir some of the skim milk into the cornstarch, creating a smooth paste. Continue to add milk, a teaspoon or so at a time, stirring constantly, until cornstarch mixture is smooth and the consistency of cream. Add this mixture, along with any remaining milk, to the broth. Cook and stir over medium to med-high heat until thickened and bubbly. Add salt & pepper to taste. Cook and stir for 1 minute longer. Garnish as desired.
Serves 4 large main-dish servings
Nutrition:
Cal 226
Fat 1 g
Chol 5 mg
Sodium 479 mg
Carbs 41.2g
Fiber 4.2g
Protein 13.1g
Wednesday, September 23, 2009
FISH TACOS
Well, I've been on a fish kick lately, so in keeping w/that, here's a new recipe that I enjoyed. It's from ChefMD (www.chefmd.com).
The recipe calls for ancho chili powder; I haven't found it at the grocery store. I'll probably have to go to a specialty market. Does anyone know where to find it? Note that it is NOT regular chili powder; it is actually ground ancho chilis, so it is recommended that you do not substitute regular chili powder. I just omitted it, but I would like to find it & give it a try next time.
3/4 lb. firm fish fillets, such as halibut or striped bass (I used walleye)
2 Tbls. lime juice, divided
1 tsp. ground cumin, divided
1/2 tsp. ancho chili powder
1/2 tsp. salt, divided
1/2 cup light sour cream
1 tsp. chipotle hot sauce, such as Tabasco or El Yucateco
1 (16 oz) pkg. coleslaw mix
1/2 cup chopped cilantro
8 corn tortillas, warmed
Cut fish into 3/4 inch chunks. Sprinkle 1 tbls. of the lime juice, 1/2 tsp cumin, the ancho chili powder, and 1/4 tsp salt over fish. Toss well and let stand 5 minutes.
Meanwhile, combine the sour cream, remaining 1 tbls. lime juice, chipotle hot sauce, remaining 1/2 tsp cumin and 1/4 tsp salt in a large bowl and mix well. Add cole slaw mix and cilantro and toss well. The cole slaw may be prepared & refrigerated up to 2 hrs before serving.
Heat a large nonstick skillet over med heat & spray w/cooking spray. Cook fish 3 minutes or until opaque, stirring frequently. Serve fish in warm tortillas topped w/a little of the cole slaw mixture. Serve the remaining coleslaw on the side.
Serves 4
Calories per serving: 264
The recipe calls for ancho chili powder; I haven't found it at the grocery store. I'll probably have to go to a specialty market. Does anyone know where to find it? Note that it is NOT regular chili powder; it is actually ground ancho chilis, so it is recommended that you do not substitute regular chili powder. I just omitted it, but I would like to find it & give it a try next time.
3/4 lb. firm fish fillets, such as halibut or striped bass (I used walleye)
2 Tbls. lime juice, divided
1 tsp. ground cumin, divided
1/2 tsp. ancho chili powder
1/2 tsp. salt, divided
1/2 cup light sour cream
1 tsp. chipotle hot sauce, such as Tabasco or El Yucateco
1 (16 oz) pkg. coleslaw mix
1/2 cup chopped cilantro
8 corn tortillas, warmed
Cut fish into 3/4 inch chunks. Sprinkle 1 tbls. of the lime juice, 1/2 tsp cumin, the ancho chili powder, and 1/4 tsp salt over fish. Toss well and let stand 5 minutes.
Meanwhile, combine the sour cream, remaining 1 tbls. lime juice, chipotle hot sauce, remaining 1/2 tsp cumin and 1/4 tsp salt in a large bowl and mix well. Add cole slaw mix and cilantro and toss well. The cole slaw may be prepared & refrigerated up to 2 hrs before serving.
Heat a large nonstick skillet over med heat & spray w/cooking spray. Cook fish 3 minutes or until opaque, stirring frequently. Serve fish in warm tortillas topped w/a little of the cole slaw mixture. Serve the remaining coleslaw on the side.
Serves 4
Calories per serving: 264
Monday, September 14, 2009
GRILLED SHRIMP TWO WAYS
Here's a great use for your grill while it's still beautiful outside, but you can broil the shrimp indoors if you prefer. Change up the spices to your taste. If you like spicy (my favorite!), turn up the heat with the Cajun-seasoned shrimp. But try the Herb-seasoned variety, too. Both are scrumptious! I usually make some of each.
If you can find raw shrimp that is already peeled, I highly recommend using that. The peeling of the shrimp is the only time-consuming process of this recipe. I have found it in the frozen food section at Target.
Notes:
*If you use wooden skewers instead of metal ones, soak them in water for 30 minutes before
grilling to prevent burning.
*You can find the dried green pepper & celery in the Tone's brand of spices.
*You can mix the ingredients w/the shrimp & skewer the shrimp ahead of time if desired.
Keep refrigerated until ready to grill.
Ingredients
1 to 11/2 lbs. raw peeled shrimp
Cajun-Seasoned Shrimp
1 tbls. olive oil
2 tsp. garlic powder
1 tsp. onion powder
1/2 tsp. coarse-ground black pepper
1/4 tsp. cayenne pepper (more or less to regulate heat)
1 tsp. dried green pepper
1 tsp. dried celery (not celery salt or seed)
1/4 tsp. lemon pepper (preferably salt-free)
1/4 tsp. garlic salt
Herb-Seasoned Shrimp
1 tbls. olive oil
1 tsp. dried basil
1 tsp. dried chives
1/2 tsp. garlic powder
1/2 tsp. marjarom
1/4 tsp. lemon pepper (preferably salt-free)
1/4 tsp. Lawry's seasoned salt
Process:
Preheat grill to medium-high. Pour olive oil in large bowl. Add all remaining ingredients, except shrimp. Stir well. Mixture will resemble a paste. If shrimp is wet, blot dry with paper towels. Add shrimp to bowl & toss well. Thread shrimp onto skewers. Spray grill well with cooking spray, & lay skewers on grill rack. Cover & grill shrimp until opaque & lightly browned, approximately 3-6 minutes (depending on size of shrimp). Turn shrimp once during cooking. (Use pot holder to grasp skewers!) Serve immediately.
If you can find raw shrimp that is already peeled, I highly recommend using that. The peeling of the shrimp is the only time-consuming process of this recipe. I have found it in the frozen food section at Target.
Notes:
*If you use wooden skewers instead of metal ones, soak them in water for 30 minutes before
grilling to prevent burning.
*You can find the dried green pepper & celery in the Tone's brand of spices.
*You can mix the ingredients w/the shrimp & skewer the shrimp ahead of time if desired.
Keep refrigerated until ready to grill.
Ingredients
1 to 11/2 lbs. raw peeled shrimp
Cajun-Seasoned Shrimp
1 tbls. olive oil
2 tsp. garlic powder
1 tsp. onion powder
1/2 tsp. coarse-ground black pepper
1/4 tsp. cayenne pepper (more or less to regulate heat)
1 tsp. dried green pepper
1 tsp. dried celery (not celery salt or seed)
1/4 tsp. lemon pepper (preferably salt-free)
1/4 tsp. garlic salt
Herb-Seasoned Shrimp
1 tbls. olive oil
1 tsp. dried basil
1 tsp. dried chives
1/2 tsp. garlic powder
1/2 tsp. marjarom
1/4 tsp. lemon pepper (preferably salt-free)
1/4 tsp. Lawry's seasoned salt
Process:
Preheat grill to medium-high. Pour olive oil in large bowl. Add all remaining ingredients, except shrimp. Stir well. Mixture will resemble a paste. If shrimp is wet, blot dry with paper towels. Add shrimp to bowl & toss well. Thread shrimp onto skewers. Spray grill well with cooking spray, & lay skewers on grill rack. Cover & grill shrimp until opaque & lightly browned, approximately 3-6 minutes (depending on size of shrimp). Turn shrimp once during cooking. (Use pot holder to grasp skewers!) Serve immediately.
1 tsp. fresh lemon peel (or 1/4 tsp. dried)
1 tsp. dried parsley
1/2 tsp. onion powder
Thursday, September 10, 2009
LEMON PEPPER WALLEYE
This dish goes great with the Lemon Pepper Green Beans (recipe below), and it's equally simple--uses the same spices, too! Don't let the ease of preparation fool you--it's delicious & a great "company" dish. By the way, you can use any type of fish, but Walleye is one of my favorites.
4 Walleye fillets, preferably wild caught
1 tbls olive oil
Lemon Pepper (preferably Tone's Low Sodium)
Garlic Salt
Rinse Walleye fillets & pat very dry with paper towels. You do not have to remove skins; they will slip off easily after cooking. Heat olive oil in large skillet over medium-high heat. When hot, add Walleye fillets, skin side down. Sprinkle liberally w/lemon pepper & garlic salt (not as much garlic salt). Immediately turn fillets (gently, so as not to break them apart) & sprinkle spices on other side. Cook for 1 minute, until golden on top, and turn fillets again. Finish cooking on this side until done. Fish should be opaque & flake easily w/fork. (If fillets are skinless, alternate cooking 1 side to the other.)
4 Walleye fillets, preferably wild caught
1 tbls olive oil
Lemon Pepper (preferably Tone's Low Sodium)
Garlic Salt
Rinse Walleye fillets & pat very dry with paper towels. You do not have to remove skins; they will slip off easily after cooking. Heat olive oil in large skillet over medium-high heat. When hot, add Walleye fillets, skin side down. Sprinkle liberally w/lemon pepper & garlic salt (not as much garlic salt). Immediately turn fillets (gently, so as not to break them apart) & sprinkle spices on other side. Cook for 1 minute, until golden on top, and turn fillets again. Finish cooking on this side until done. Fish should be opaque & flake easily w/fork. (If fillets are skinless, alternate cooking 1 side to the other.)
LEMON PEPPER GREEN BEANS
I bought the best green beans I have found in years today @ HyVee; they were so fresh! Hope you can find some, too & enjoy this simple side dish.
If possible, use Tone's sodium-free Lemon Pepper; it comes in a small green round container (less than 1 oz.). It is especially lemony & very yummy.
By the way, all of these measurements are approximate--I'm not really sure how much I use...
1 lb. fresh green beans
1/2 to 1 tsp lemon pepper
1/2 tsp garlic salt
2 tsp butter
Wash & trim green beans. Steam over boiling water, covered for 5-7 minutes, or till tender. (Or you can cook directly in a small amount of water, covered) Remove from heat & pour off water. Place green beans in bottom of the saucepan. Add butter, and shake spices over green beans. Toss gently, re-cover saucepan, & heat over low until butter is melted. Toss again & serve.
Serves 4
If possible, use Tone's sodium-free Lemon Pepper; it comes in a small green round container (less than 1 oz.). It is especially lemony & very yummy.
By the way, all of these measurements are approximate--I'm not really sure how much I use...
1 lb. fresh green beans
1/2 to 1 tsp lemon pepper
1/2 tsp garlic salt
2 tsp butter
Wash & trim green beans. Steam over boiling water, covered for 5-7 minutes, or till tender. (Or you can cook directly in a small amount of water, covered) Remove from heat & pour off water. Place green beans in bottom of the saucepan. Add butter, and shake spices over green beans. Toss gently, re-cover saucepan, & heat over low until butter is melted. Toss again & serve.
Serves 4
Wednesday, September 9, 2009
SEVEN IMPOSTERS: HEALTHY FOODS THAT AREN'T
Here is an interesting article that I thought you would enjoy.
And, here's the link to the article on Dr. Jonny Bowden's site: http://www.jonnybowden.com/2009/09/7-imposters-healthy-foods-that-arent.html
7 Imposters: Healthy Foods That Aren't
by Jonny Bowden, Ph.D, C.N.S.
You can't open a newspaper, website or iPhone app without reading about the dangers lurking on our dinner plate (OK I'm kidding about the iPhone app.). Trans-fats and high-fructose corn syrup are the demons du jour, and with the modern diet being what it is, the food police don't seem to be in any danger of running out of new material to warn us about. Fair enough. But what about all the "health" foods we've been told are our nutritional salvation? Are they all they're cracked up to be?
There's no better place to start than with salmon, generally thought to be one of the best of the superfoods. And it is--when it's wild. Farm raised salmon have up to 8 times the level of carcinogenic PCBs as wild salmon. Kept in crowded pens, they're fed grain and fishmeal and a ton of antibiotics. Wild salmon are a health food. Farmed salmon... not so much.
Then there's cereal, believed by many to be the center of a healthy breakfast because of its high-fiber content. But with few exceptions, most supermarket cereals are fiber lightweights. Most are loaded with sugar (contributing to mood swings and energy dips). Whole grains are better, but those who are sensitive to blood sugar fluctuations will have still have to be careful. The best cereals are old-fashioned oatmeal, and a few standouts like Fiber One and All-Bran. Look for those that pass the "5 and 5" rule: less than 5 grams of sugar, more than 5 grams of fiber. (You'll be surprised at how few make the cut.)
Granola bars are simply candy bars masquerading as a health food. Most are simply chewy versions of candy bars--they have very little fiber, lots of processed carbs, and a ton of sugar. You're better off "rolling your own" out of raw oats, chopped almonds, coconut flakes, raisins and a dollop of raw organic honey or molasses to hold it together.
Frozen yogurt is a prime example of the triumph of marketing over good sense. The only thing frozen yogurt has in common with real yogurt is that they're both white. Real yogurt- one of the healthiest foods on earth-- is loaded with live cultures which support your digestive health. The live culture content of most frozen yogurt is precisely zero. What's more, frozen yogurt is usually filled with chemicals, and the artificial sweeteners in the non-fat kind can cause cravings just like sugar. You're better off with real, creamy, organic ice cream. Just don't eat too much.
Though most of us have been led to believe canola oil is the bee's knees, it actually isn't such a health bargain after all. The high temperatures needed to extract the oil from the rapeseed plant from which it comes make canola oil's highly touted omega-3s rancid and foul smelling, requiring them to be deodorized, a process which creates some trans-fatty acids. It also goes through caustic refining, bleaching and degumming. Unless it's cold-pressed and organic, stay away.
And what could possibly be healthier than an egg-white omelet? Give up? Whole eggs! While an egg-white omelet isn't exactly unhealthy, it's hardly as good as the real thing. The yolk contains the superstars of eye nutrition, utein and xeazanthin, which need fat to be absorbed properly. Egg yolks are an important source of phosphatidylcholine, an important nutrient for brain health.
Apples- healthy. Apple juice- maybe not. One cup of apple juice has zero grams of fiber, 117 calories, and 29 grams of carbs of which 27 are sugar (and your typical serving is a lot more than a cup). Sorry, but that's not a health drink, it's sugar water with apple flavoring. An apple a day keeps the doctor away. Wish I could say the same about apple juice, but I can't.
So what's the take home? Simple: Eat real food. Food your grandmother would have recognized as food. Food you could hunt, fish, gather or pluck. Food as close to its natural form as possible. Food without a bar code. Whole fruit (not the fruit juice). Whole eggs (not the egg whites). Meat, eggs and milk from healthy, grass-fed cows and chickens that roam around pecking at worms (free-range). Any vegetable in the world.
Even if you don't hit the "bulls eye" 100 percent of the time, you'll still be way ahead of the game.
And, here's the link to the article on Dr. Jonny Bowden's site: http://www.jonnybowden.com/2009/09/7-imposters-healthy-foods-that-arent.html
7 Imposters: Healthy Foods That Aren't
by Jonny Bowden, Ph.D, C.N.S.
You can't open a newspaper, website or iPhone app without reading about the dangers lurking on our dinner plate (OK I'm kidding about the iPhone app.). Trans-fats and high-fructose corn syrup are the demons du jour, and with the modern diet being what it is, the food police don't seem to be in any danger of running out of new material to warn us about. Fair enough. But what about all the "health" foods we've been told are our nutritional salvation? Are they all they're cracked up to be?
There's no better place to start than with salmon, generally thought to be one of the best of the superfoods. And it is--when it's wild. Farm raised salmon have up to 8 times the level of carcinogenic PCBs as wild salmon. Kept in crowded pens, they're fed grain and fishmeal and a ton of antibiotics. Wild salmon are a health food. Farmed salmon... not so much.
Then there's cereal, believed by many to be the center of a healthy breakfast because of its high-fiber content. But with few exceptions, most supermarket cereals are fiber lightweights. Most are loaded with sugar (contributing to mood swings and energy dips). Whole grains are better, but those who are sensitive to blood sugar fluctuations will have still have to be careful. The best cereals are old-fashioned oatmeal, and a few standouts like Fiber One and All-Bran. Look for those that pass the "5 and 5" rule: less than 5 grams of sugar, more than 5 grams of fiber. (You'll be surprised at how few make the cut.)
Granola bars are simply candy bars masquerading as a health food. Most are simply chewy versions of candy bars--they have very little fiber, lots of processed carbs, and a ton of sugar. You're better off "rolling your own" out of raw oats, chopped almonds, coconut flakes, raisins and a dollop of raw organic honey or molasses to hold it together.
Frozen yogurt is a prime example of the triumph of marketing over good sense. The only thing frozen yogurt has in common with real yogurt is that they're both white. Real yogurt- one of the healthiest foods on earth-- is loaded with live cultures which support your digestive health. The live culture content of most frozen yogurt is precisely zero. What's more, frozen yogurt is usually filled with chemicals, and the artificial sweeteners in the non-fat kind can cause cravings just like sugar. You're better off with real, creamy, organic ice cream. Just don't eat too much.
Though most of us have been led to believe canola oil is the bee's knees, it actually isn't such a health bargain after all. The high temperatures needed to extract the oil from the rapeseed plant from which it comes make canola oil's highly touted omega-3s rancid and foul smelling, requiring them to be deodorized, a process which creates some trans-fatty acids. It also goes through caustic refining, bleaching and degumming. Unless it's cold-pressed and organic, stay away.
And what could possibly be healthier than an egg-white omelet? Give up? Whole eggs! While an egg-white omelet isn't exactly unhealthy, it's hardly as good as the real thing. The yolk contains the superstars of eye nutrition, utein and xeazanthin, which need fat to be absorbed properly. Egg yolks are an important source of phosphatidylcholine, an important nutrient for brain health.
Apples- healthy. Apple juice- maybe not. One cup of apple juice has zero grams of fiber, 117 calories, and 29 grams of carbs of which 27 are sugar (and your typical serving is a lot more than a cup). Sorry, but that's not a health drink, it's sugar water with apple flavoring. An apple a day keeps the doctor away. Wish I could say the same about apple juice, but I can't.
So what's the take home? Simple: Eat real food. Food your grandmother would have recognized as food. Food you could hunt, fish, gather or pluck. Food as close to its natural form as possible. Food without a bar code. Whole fruit (not the fruit juice). Whole eggs (not the egg whites). Meat, eggs and milk from healthy, grass-fed cows and chickens that roam around pecking at worms (free-range). Any vegetable in the world.
Even if you don't hit the "bulls eye" 100 percent of the time, you'll still be way ahead of the game.
Tuesday, September 8, 2009
NEW/OLD POST
I just happened across a section of "saved drafts" (which I didn't even know existed), and there was a recipe that Mary Ellen had submitted way back in June. I clicked "publish draft", so there is now a new/old recipe for Pork Cutlets With Warm Florentine Bean Salad. It sounds delicious! If you'd like to view it, go back to the June postings--it automatically was filed by the date it was saved--June 9th. Or, simply click here.
Thanks, Mary Ellen!
~Pam
Thanks, Mary Ellen!
~Pam
TOASTED "GUAMMUS" SANDWICH
This recipe is based on a sub sandwich I had while on vacation in Colorado. (The odd name refers to the combination of guacamole & hummus.) It was really yummy...
Whole grain bun or baguette
Guacamole or sliced avocado
Red pepper hummus
Sliced cucumber
Sliced red onion
Sliced black olives
Sliced tomatoes
Shredded lettuce
Sliced dill pickles
1 slice Pepper Jack cheese
1/2 tsp olive oil (optional)
1/2 tsp red wine vinegar (optional)
Garlic salt (optional)
Coarse ground black pepper (optional)
Combine oil & vinegar, if using. (Prepare other ingredients, so that bun will still be warm when you assemble sandwich.) Split and toast bun. Spread hummus on 1 side & guacamole on the other. Layer desired amounts of remaining ingredients inside bun. Drizzle with oil & vinegar, & sprinkle w/garlic salt & pepper, if desired.
Whole grain bun or baguette
Guacamole or sliced avocado
Red pepper hummus
Sliced cucumber
Sliced red onion
Sliced black olives
Sliced tomatoes
Shredded lettuce
Sliced dill pickles
1 slice Pepper Jack cheese
1/2 tsp olive oil (optional)
1/2 tsp red wine vinegar (optional)
Garlic salt (optional)
Coarse ground black pepper (optional)
Combine oil & vinegar, if using. (Prepare other ingredients, so that bun will still be warm when you assemble sandwich.) Split and toast bun. Spread hummus on 1 side & guacamole on the other. Layer desired amounts of remaining ingredients inside bun. Drizzle with oil & vinegar, & sprinkle w/garlic salt & pepper, if desired.
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