Pile It High With Things That Crunch

It’s easy to make a quick stop at the deli counter, come home and pile sliced sandwich meats on a bun. But these light summer sandwiches, which have all the crunch of a salad, take little time to assemble and skip the fat and calories of deli meats.

The vegetables can be varied; when I’m preparing these, I often chop extra vegetables and put them in a resealable bag in the refrigerator. That way, the next round of sandwiches is even faster to prepare.

I like to add a slice of yogurt cheese for protein and texture; look for it at specialty markets. If you can’t find it, substitute a light mozzarella or other light cheese. Although the cheese adds some fat, it still keeps the sandwich light compared with one made with pastrami and the like.

Summer Veggie Crunch on a Bun

Active Work and Total Preparation Time: 15 minutes * Vegetarian2 teaspoons light mayonnaise

2 whole-wheat buns, split and toasted

1/2 cup thinly sliced carrots

1/2 avocado, peeled, pitted and sliced

1/4 cup alfalfa sprouts

1/4 cup thinly sliced red cabbage

2 slices yogurt cheese

4 thin slices tomato

2 leaves lettuce

6 thin slices cucumber

4 mushrooms, sliced

Lightly spread the mayonnaise on the cut surfaces of the buns. Divide the carrots, avocado, alfalfa sprouts and cabbage between the bottom halves of the buns. Top with a slice of cheese, then the tomato slices, lettuce, cucumber and mushrooms. Cover each with the bun tops.

2 servings. Each serving: 295 calories; 303 mg sodium; 16 mg cholesterol; 11 grams fat; 6 grams saturated fat; 34 grams carbohydrates; 8 grams protein; 7.45 grams fiber.