Turkey and Cucumber Sandwich

fresh vegetarian sandwich with garlic cheese dip salad on rustic table(Serves 4)

This sandwich might remind you of daintier “finger” versions used for high tea. But this take on turkey with cucumber is both savory and satisfying, coming in at 245 calories as prepared, with only 2 g of fat and 21 g of protein. You’ll get nice boosts of calcium (239 mg) and potassium (203 mg), too. Use regular turkey breast, or shave off the salt by using fat-free, low-sodium deli turkey (317 mg sodium). Increase your whole-grain intake by going all whole grain, the whole way, if you choose. And why not enjoy a cup of tea as well?

Ingredients:

4 slices whole-wheat bread
4 slices enriched white bread*
1/2 cup plain fat-free yogurt
2 fresh dill sprigs (chopped)
1/2 cup cucumbers, chopped
1/4 cup onion, chopped
1/8 tsp. black pepper
8 oz. turkey breast, thinly sliced (or use fat-free, low-sodium deli turkey)
Additional cucumber slices, as desired
1/8 tsp. salt (optional)

Mix the chopped cucumbers, dill, onion, pepper, and yogurt. Divide the cucumber/yogurt mixture on all 8 slices of bread. Top the whole-wheat bread with turkey and cucumber slices. Then cover with the white bread slices.

*Whole wheat or other whole grain is always preferred. Substitutions may alter nutritional content.

Recipe adapted from: www.usda.gov

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