Veggie Standby Sandwich Recipe
Description: This Veggie Standby Sandwich is the perfect option for a quick and healthy lunch or snack. Packed with nutritious vegetables and flavorful spices, it’s sure to become a favorite standby recipe in your kitchen!
- Recipe Category: Lunch/Snacks
- Keywords: Cheese, Vegetable, Low Protein, Low Cholesterol, Healthy, < 30 Mins, Stove Top, Easy
Ingredients:
| Quantity | Ingredient |
|---|---|
| 1 | Zucchini |
| 1 | Red Onion |
| 1/2 | Green Pepper |
| 1 | Mushroom |
| 1 | Garlic clove |
| 4-5 | Sprigs of Oregano |
| 2 | Crushed Red Pepper Flakes |
| 1 | Tomato Sauce |
| 1/2 | Cup of Fat-Free Mozzarella Cheese |
| 12 | Small Whole Wheat Rolls |
Nutritional Information (per serving):
- Calories: 240.8
- Fat Content: 3.1g
- Saturated Fat Content: 0.5g
- Cholesterol Content: 0mg
- Sodium Content: 772.5mg
- Carbohydrate Content: 46.5g
- Fiber Content: 5g
- Sugar Content: 8g
- Protein Content: 9.5g
Instructions:
-
Preparation: Begin by preparing all the vegetables. Slice the zucchini, red onion, green pepper, and mushrooms into thin, uniform pieces. Mince the garlic clove finely, ensuring it’s ready to infuse its flavor into the sautéed vegetables.
-
-
Saute Vegetables: Heat a large skillet over medium heat and spray it generously with fat-free cooking spray. Add the minced garlic to the skillet and sauté for a minute until fragrant. Then, add the sliced zucchini, red onion, green pepper, and mushrooms to the skillet. Saute the vegetables for about 5 minutes, stirring occasionally, until they become tender yet still slightly crisp.
-
Add Seasonings: As the vegetables cook, sprinkle in the crushed red pepper flakes and oregano. These spices will infuse the veggies with delicious flavor and add a hint of heat and earthiness to the dish. Continue to stir the vegetables to evenly distribute the seasonings.
-
Coat with Tomato Sauce: Once the vegetables are nearly cooked, pour the tomato sauce over them, ensuring that all the veggies are generously coated. The tomato sauce will add moisture and richness to the dish, tying all the flavors together beautifully. Stir well to combine, allowing the sauce to heat through and meld with the vegetables.
-
Prepare Rolls: While the veggies are finishing cooking, prepare the whole wheat rolls for assembly. Slice them open and lay them out on a baking sheet, ready to be filled with the delicious sautéed vegetables.
-
Assemble Sandwiches: Spoon a generous portion of the sautéed vegetable mixture into each roll, distributing it evenly among them. The aroma of the seasoned veggies will be irresistible as you build each sandwich.
-
Add Cheese (Optional): For an extra indulgent touch, sprinkle a portion of fat-free mozzarella cheese over the top of each sandwich. This step is optional but highly recommended for cheese lovers!
-
Broil (Optional): If desired, place the assembled sandwiches under the broiler for about 30 seconds to melt the cheese and lightly toast the rolls. Keep a close eye on them to prevent burning, as broilers can be quite powerful.
-
Serve and Enjoy: Once the sandwiches are assembled and optionally broiled, they’re ready to be enjoyed! Serve them hot, accompanied by your favorite side dish or a fresh green salad for a complete and satisfying meal.
Conclusion:
This Veggie Standby Sandwich recipe offers a delicious and nutritious option for a quick and easy meal that can be whipped up in just 20 minutes! Packed with vibrant vegetables, flavorful spices, and a hint of melty cheese, these sandwiches are sure to please even the pickiest of eaters. Whether you’re looking for a healthy lunch, a satisfying snack, or a speedy dinner option, this recipe has you covered. So why wait? Head to the kitchen and give this Veggie Standby Sandwich a try today! 🥪🥒🍅
