Save on Pinterest

Toasted Veggie Sandwich

"The article 'Serve a Salad...from Your Garden' in the Apr/May '02 issue motivated me to share one of my family's favorite veggie sandwiches," writes Gail Nonamaker of Saluda, North Carolina. "Best when made with fresh garden ingredients, this sandwich is low in fat, packed with vitamins and is a meal by itself when served with a glass of milk. For variety, try substituting kale, Swiss chard or dark green leaf lettuce for the spinach."
  • Total Time
    Prep/Total Time: 10 min.
  • Makes
    1 serving


  • 1 teaspoon fat-free mayonnaise
  • 1 teaspoon spicy brown or horseradish mustard
  • 2 slices rye bread
  • 1 slice (1 ounce) reduced-fat Swiss cheese, cut in half
  • 3 tablespoons grated carrot
  • 1 tablespoon finely chopped onion
  • 2 tablespoons sauerkraut, well drained and chopped
  • 1/2 cup thinly sliced fresh spinach
  • Refrigerated butter-flavored spray


  • Spread mayonnaise and mustard on each slice of bread. On one piece of bread, layer a half slice of cheese, carrot, onion, sauerkraut, spinach and remaining cheese. Cover with second piece of bread. Spray both sides of sandwich with refrigerated butter-flavored spray. In a small nonstick skillet, toast sandwich over medium heat until bread is browned on both sides.
Nutrition Facts
1 each: 290 calories, 9g fat (5g saturated fat), 19mg cholesterol, 727mg sodium, 37g carbohydrate (0 sugars, 5g fiber), 15g protein. Diabetic Exchanges: 2 starch, 1 medium-fat meat, 1 vegetable.

Recommended Video