Health tips - Sandwiches are delicious, portable, and full of possibilities.
The only problem is that they're often loaded with calories, and carb-heavy
bread is partly to blame! What to do? I’m Hungry
Girl Lisa Lillien, and
I have some calorie-saving bread swaps you can use for your next sandwich.
Cabbage Buns/Wraps
Cabbage isn’t just for
rabbits! The leaves of this veggie are thick enough to hold all the stuff
in your sandwich.
Just steam or boil the large outer leaves to soften them and make them
easier to chew. Then pile on the protein and veggies. By the way,
cabbage is a great source of fiber, which helps to keep you feeling
satisfied. Wondering what to do with the small inner leaves? Make adorable sliders,
or shred
them and add to meatloaf!
Lettuce Bread/Wraps
This idea stems from one of
my favorite dishes at Asian restaurants, chicken lettuce wraps! You'll
literally save hundreds of calories by using lettuce instead of
sliced bread. Personally, I think it’s totally worth it. You can either wrap a
giant lettuce leaf around your sandwich goodies (like you would use a
tortilla), or you can create little slices of “lettuce bread” by peeling
off a few leaves and using them to build your sandwich—perfect for housing jerk chicken or saucy Italian burgers. By
the way, some restaurant chains (like Red Robin and Carl’s Jr.) offer lettuce
buns as a bread alternative.
When in doubt, ask!
100-Calorie Flat Sandwich Buns
Okay, technically these are
bread based, but they have around half the calories
of your average pair of bread slices. There are so many varieties on
shelves. My favorite is whole-grain (extra fiber). Pick some up, and use
them for lunch and breakfast
sandwiches!
And when it comes to what goes inside your sandwiches, there are five things
to leave off.
Portabella Mushroom Caps
Portabella mushroom caps
are a super-low-calorie alternative to bread. While they only have
about 25 calories each, these magical mushrooms really do fill you up!
Just bake or grill them until tender before assembling your sandwich. FYI: This
one's more of a fork 'n knife sandwich. Portabella mushrooms are a great swap
if you're trying to lose weight.
High Fiber Tortilla With 100 Calories or Less
Tortillas are another great
alternative to carb-heavy rolls and sliced bread. But you have to be careful
when shopping for them! Many tortillas (also referred to as wraps) are
extremely high in calories. High-fiber ones tend to be lower in calories, but
you need to read the labels carefully to be sure. My favorite tortillas
are the La Tortilla Factory Large Low Carb Whole Wheat Tortillas—only 90
calories, plus 13 of filling fiber.
Source,thanks to:
- verywell .com