Veggie Reuben [Recipe]

This recipe will please vegetarians and meat eaters alike.  It contains over 25% of your daily dose of fiber and all the flavor of a Reuben … sans the corned beef, making this option much lower in calories, saturated fat, and sodium. [A typical Reuben contains almost 800 calories, 16 grams of saturated fat, and 1550 milligrams of sodium.]

Be Fit Basics: Veggie Reuben

Adapted from Eating Well via the Penny Cluse Café in Burlington, VT

Ingredients:

for the Russian dressing
1½ tbsp mayo
1 tbsp ketchup
2 tsp chopped capers
1 tsp chopped pickle (or relish)

for the sandwiches
1½ tbsp canola oil, divided
1 small red onion, thinly sliced
1 cup sliced mushrooms
5 cups baby spinach
Ground pepper
4 slices of rye bread
½ cup reduced-fat shredded Swiss cheese
½ cup sauerkraut

Instructions:
Combine all ingredients for the Russian dressing and stir until smooth.

Heat 1 tbsp of oil in a large sauté pan over medium heat.  Add the onions and mushrooms and sauté until the onions have softened, about 4 minutes.  Add the spinach and cook until the spinach has wilted, stirring occasionally; transfer the vegetable mixture to a bowl.

Wipe the pan clean (you may need to quickly clean it if there are bits of stuck food, as they will burn). Add the remaining ½ tbsp of oil to the pan.  Place the slices of bread in the pan and divide the cheese among the slices. Divide the sauerkraut between two slices and divide the spinach between the two other slices.  Cook until the cheese has melted and the bread is golden brown on the bottom. 

Transfer the 4 slices to a cutting board.  Divide the dressing and place on top of the spinach halves.  Carefully place the sauerkraut halves on top.  Cut sandwiches in half and serve.

Yield: 2 servings

NUTRITION INFORMATION PER SERVING:

CALORIES: 470 calories       
PROTEIN: 19 g                        
SODIUM: 890 mg
CARBOHYDRATE: 44 g           
FIBER: 8 g
FAT: 26 g                               
SAT FAT: 5 g      

MAKE IT A MEAL:

Entrée: 1 sandwich
Fruit: 1 apple, sliced (95 calories)

 
GROCERY SHOPPING LIST
Capers
Pickles or relish
Red onion
Mushrooms
Baby spinach
Rye bread
Reduced-fat Swiss cheese
Sauerkraut
Condiments: canola oil; mayo; ketchup; pepper

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Emily Gelsomin is a Clinical Nutrition Specialist at Massachusetts General Hospital. As a registered dietitian, she counsels medical nutrition therapy on an outpatient basis and works extensively with the hospital's employee wellness program, Be Fit. She is also a freelance food writer and is currently pursuing her master's degree in Gastronomy, a multi-disciplinary food studies program that examines the holistic role of food in historical and contemporary societies, at Boston University.

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