Category Archives: Sandwiches

Black Bean Burger

Black Bean Burger

Black Bean Burgers

Servings: 8, Serving Size: 1 patty

Calories:  158, Protein: 6.95 g, Carbohydrate: 31.3 g, Fat: 1.91 g, Fiber: 4.91 g,Sodium: 372.6 mg


1 can (15 ounce) reduced sodium black beans, rinsed

1 can (15 ounce) of corn

1 1/3 cup Panko crispy bread crumbs

½ green bell pepper, diced

2/3 cup onion, chopped

½ cup mushrooms

1 egg, whisked

1/3 cup Anaheim pepper, chopped (optional)

1 tsp garlic

1 tsp knorr beef bouillon powder (you can substitute with 1/4 tsp of salt)

½ tsp curry powder


Preheat oven to 375 degrees F. If grilling, preheat outdoor grill.

Rinse black beans and drain excess water.

Blend together corn, onions, peppers, mushrooms and black beans. You may add up to ½ cup of water if needed for blending.

When all the ingredients have been blended, pour into a sieve to remove excess liquid. Use a spoon to press the excess liquid out by adding a bit of pressure to the pureed mixture.

Black Bean Puree

Add garlic, knorr seasoning, and curry, to drained pureed mixture.

In a small bowl, whisk egg, and combine with bread crumbs. Add this to the puree beans and mix thoroughly.

Line a baking sheet with parchment paper, and using a ¼ cup scoop, scoop out puree beans and form into patties (you should get 8 patties). Place in the oven for about 20-22 minutes.

Bean patties

 If grilling, place patties on a lightly oiled foil sheet and grill each side for 10 minutes.

Serve on whole wheat bun and other fixin’s. You can be creative and use chickpeas or soy beans instead of black beans. You can also use your own unique blend of seasonings. 

Cucumber & Egg Roast Beef Sandwich

Cucumber egg sandwich

Using rye bread for this sandwich instead of white bread packs in some extra fiber. Not to mention it has a unique taste that compliments the ingredients in the sandwich.

Yield: 1 sandwich

Calories: 363.5, Protein: 22 g, Carbohydrate: 37 g, Fat: 14.5 g, Fiber: 4.1 g,  Sodium: 107 mg


2 slices rye bread (toasted)

1 boiled egg (cut in slices)

2 slices deli sliced roast beef

¼ cup cucumber

Black pepper and salt to taste

1 tbsp light mayonnaise


Spread mayonnaise on each slice of the toasted bread, then top with a layer of roast beef and cucumber slices. Place the eggs on the roast beef and season with salt and pepper to taste. Finish with second slice of bread and cut in half.

Curry Chicken Salad Sandwich


This is definitely not your average chicken salad. It’s an exotic twist to the classic chicken salad recipe.

Servings: 5, Serving Size: ¼ cup

Calories: 111.9, Protein: 8.04 g, Carbohydrate: 8.68 g, Fat: 4.83 g, Potassium: 170.0 mg, Sodium: 114.9 mg


1.5 ounces raisins

1 celery stalk (chopped)

2 tsp curry powder

4 oz chicken breast (shredded or diced)

4 tbsp reduced fat mayonnaise

¼ tsp sugar

½ tsp black pepper


Combine all the ingredients in a small bowl. Add the mayonnaise last and gently fold the chicken until completely coated.

Refrigerate until chilled.

Serve with lettuce, tomatoes and your favorite bread. Pictured here with Pumpernickel bread.