Tuesday, June 26, 2012

Meatless Monday...Roasted Vegetable Parmesan Sandwich

This vegetarian sandwich is so tasty, you won't even miss the chicken or the meatballs. Roasted or grilled vegetables taste so fresh in the summer! Pair with some nice Italian bread or Ciabatta and dinner is ready in a snap.

I roasted Eggplant, summer squash, zucchini, and onion with a little olive oil, herbs, and fresh pepper. It was rainy today so I roasted them, but grilling them would have been just as delicious!
The best part... I had extra roasted veggies for a side dish, to add to a soup, or casserole for another meal! 
Serve these sandwiches with a colorful side salad with a light dressing for a balanced meal!

A Closer Look at Eggplant: Eggplant has a glorious color in its skin, which is due, in part, to the anthocyanin phytonutrient, nasunin. Nasunin is a powerful antioxidant that helps our cells stay health, and protects them from damage that may lead to heart disease and cancer. 
Eggplant is a great source of fiber, and the mineral Manganese.

Manganese has been found to help normalize blood glucose levels, build healthy bones, and help protect cells against free-radical damage. Manganese is found in many herbs and spices including: cinnamon, cloves, thyme, oregano, garlic, and tumeric. So season away! Other great sources of Manganese include: leafy green vegetables, strawberries, raspberries, summer squash, and oats.

Roasted Vegetable Parmesan Sandwich
Serves 4

1 small eggplant, thinly sliced
1 small summer squash, sliced
1 small zucchini, sliced
1 sweet onion, sliced
1 Tbsp olive oil
1/2 Tbsp garlic powder
1/2 Tbsp each: dried oregano, thyme, basil

1 cup garlic marinara sauce
1/4 cup fresh chopped basil
3/4 cup shredded part-skim mozzarella
1/4 cup grated parmesan cheese
1/2 loaf Italian bread, sliced* (I used roasted garlic)

1. Preheat the oven to 350. Spray a cookie sheet (or tin foil) with cooking spray, place vegetables and spices on the cooking sheet. Bake for 20-25 minutes or until soft.
2. Place slices of vegetables on 4 slices of Italian bread. Top with 1/4 cup of marinara sauce, 2 Tbsp mozzarella cheese, and sprinkle of parmesan. Place under broiler for 3-5 minutes, until cheese is melted.
3. Top with basil and slice of Italian bread. Serve hot.

*Hint: Most grocery stores will slice their artisan breads in the bakery section so you have uniform slices and can be in good portion control :)

Nutrition Facts: 1 sandwich
335 calories, 37 g carbohydrates, 16 g protein, 14 g fat, 4 g fiber, 550 mg sodium

No comments:

Post a Comment