| BREAD | FILLINGS |
| ¡ Bagel | ¡ Chicken salad |
| ¡ English muffin | ¡ Grilled chicken cutlet |
| ¡ Flour tortilla | ¡ Low-fat sliced cheese |
| ¡ French bread | ¡ Nonbreaded fish fillet |
| ¡ Italian roll | ¡ Seafood salad |
| ¡ Kaiser roll | ¡ Sliced lean meat |
| ¡ Pita bread | ¡ Smoked salmon |
| ¡ Whole-grain bread | ¡ Tuna salad |
| CONDIMENTS | EXTRAS |
| ¡ Fruit butters | ¡ Carrot, grated |
| ¡ Flavored vinegars | ¡ Cucumber slices |
| ¡ Herbal soft cheese | ¡ Lettuce |
| ¡ Horseradish | ¡ Low-fat cheese, grated |
| ¡ Low-fat salad dressing | ¡ Mushrooms, sliced |
| ¡ Mustard | ¡ Onion |
| ¡ Reduced-calorie mayonnaise | ¡ Red and green cabbage, grated |
| ¡ Red beets, grated | ¡ Sesame seeds, toasted |
| ¡ Tahini dressing | ¡ Spinach |
| ¡ Sprouts | |
| ¡ Sweet pepper rings | |
| ¡ Tomato slices | |
| ¡ Watercress |
11 grams of fat you would have eaten with that tablespoon of mayonnaise.
So there you have it, in honor of the earl, a full-fledged roast beef sandwich—three slices of lean roast beef, a slice of low-fat Swiss cheese, lettuce, tomato and horseradish on whole-wheat bread—that weights in at 424 calories and less than 14 grams of fat. It’s a hearth meal that won’t make you feel like a nitpicking calorie counter.
If you start feeling a bit frisky and want to experiment with some ethnic cuisines, try one of these sandwiches.
Italian, For an update on the submarine sandwich, paint a crusty roll with a bit of whole-grain mustard and top it with three ounces of chicken breast, a couple of thin-sliced artichoke hearts and a few cured black olives or sun-dried tomatoes.
Mexican. Mix a can of water-packed tuna with the juice of half a lime, a tablespoon of chopped fresh cilantro and a teaspoon of chili powder or your favorite Caribbean hot sauce. Wrap it all up in a tortilla.
Greek. Into a Whole-wheat pita, put two slices of grilled eggplant. Add diced red bell peppers, garlic and watercress or lettuce. Sprinkle with lemon juice.
