Low-Carb Veggie Sandwiches with Salsa Recipe
How do you make a low carb sandwich? Start by limiting the carbs in the bread. One way is to use a low-carb and high fiber tortilla. La Tortilla Factory makes a tortilla that has only three net grams of carbohydrate and 50 calories per small tortilla. A large one has 6 net grams of carbohydrate and 80 calories. Do I like them as well as handmade tortillas from my local Mexican bakery? No, I don’t. Are they fine to make a wrap or quesadilla? They absolutely are! There are several different flavors of tortillas. With roasted vegetables, cheese, sauce or salsa, and perhaps a bit of meat, you have a healthy and delicious combination.
Combinations of roasted vegetables, cheese, and salsa will be listed below the main recipe. These are vegetarian recipes, but add meat to any of them to satisfy the carnivore in your life!
To make two pans full of roasted vegetables, I used eggplant, zucchini, onion, and peppers. You choose what vegetables you want to roast. This recipe makes enough roasted vegetables for 5-6 hearty sandwiches. Other selections for roasting might include portabella mushrooms, tomatoes, yellow squash, and peeled garlic cloves. These vegetables may be made ahead of time, cooled, and stored in covered containers in the refrigerator. Here is a recipe for the ingredients for the basic sandwich. Variations will follow the main recipe.
Basic Roasted Vegetables Wrap with Salsa
2 unpeeled zucchini squash cut into 3 inch long pieces, then cut lengthwise into ¼ inch pieces
1 onion, peeled and cut into ¼ inch round pieces (I used Vidalia)
2 peppers cut into quarters (Use any color that you want.)
1 unpeeled eggplant cut into ¼ inch rounds
½ cup of extra virgin olive oil (I use the Kirkland brand.)
4 teaspoons balsamic vinegar
1 jar of salsa (Jack’s Garden Fresh Salsa, available at Costco, is a fresh tasting salsa that is low in carbohydrate and high in taste.)
2-3 tablespoons of grated cheese per sandwich (You can use an Italian blend, which includes Mozzarella, Provolone, Parmesan, Asiago, Fontina, and Romano cheeses or a cheddar based blend.)
Low -carb tortillas (I use La Tortilla Factory tortillas. They are a high fiber, low carbohydrate alternative to traditional flour tortillas.)
Preheat the oven to 450 degrees F.
Spray two shiny jelly roll pans or cookie sheets with non-stick cooking spray.
Cut the vegetables and set aside. In a flat bottomed container, whip the olive oil and balsamic vinegar until thoroughly mixed. Dip each piece of vegetable in the oil and vinegar mixture. If you are using smaller vegetables like mushrooms or garlic, you may save them for last. Add them to the bowl, and use a fork to toss well to coat them with oil and vinegar. Eggplant soaks up oil, so dip it quickly.
Arrange the vegetables on the baking sheets as you coat them in oil, so that they barely touch. Salt and pepper the vegetables to taste. I like to use a garlic sea salt and freshly ground pepper. It takes 30 minutes to one hour to roast the vegetables. The timing depends on how well done you want the vegetables. I cook mine for 20 minutes, turn them over, and cook them for another 20-25 minutes. Test the vegetables with a fork. It should slide in easily with no resistance. Take the cooked vegetables out of the oven and set them aside while you assemble the sandwiches. I like to use the large pieces for sub sandwiches. For quesadillas, wraps, and burrito-type sandwiches, they should be coarsely chopped. One great thing is that each sandwich can be made to satisfy the unique tastes of your family and friends.
These are instructions for making one sandwich. Feel free to change these directions to suit your own tastes. If you don’t like something, don’t use it! Use something that you enjoy. Use more vegetables or fewer vegetables, as you like.
Use a low-carb tortilla. I used the Multi-Grain from La Tortilla Factory. Spray a heavy skillet with non-stick cooking spray. Lightly spray one side of the tortilla. Put it in the pan, sprayed side down. On one-half of the tortilla, spread ¼ cup of cheese evenly. I used cheddar with taco spices. Place 1/3 cup chopped roasted vegetables on top of the cheese. Drizzle a heaping spoonful of Jack’s Salsa on top of the whole thing. Fold the tortilla over to cover the toppings, and cook on medium heat until it is as brown as you like it. Flip it over. Be sure to flip toward the folded side. You don’t want to fling toppings all over the world! Brown the second side, and remove it from the pan using a pancake turner. You may eat it as-is, or you may lift the top and add shredded lettuce, cilantro or spinach. Add Greek yogurt, I like Fage brand, or some sour cream.
Warm Veggie Wrap
In a dry heavy skillet, heat the tortilla, thinly sprinkled with about 2 tablespoons of cheese until it becomes pliable, about 30 seconds. The cheese will also be melted. I used cheddar with taco spices. Microwave chopped veggies- ½ cup of mixed onion, pepper, and zucchini. Spoon these down the center of the tortilla. Add chopped cilantro or lettuce, to taste. Drizzle with Jack’s Salsa. Dollop a bit of Greek yogurt on top of the veggies. Roll up like a burrito. Eat this with a sturdy paper towel close by. These are utterly delicious, but a bit messy!
Low-carb doesn’t have to be low flavor! Take these basic sandwiches and play with the combination of ingredients. Add taco meat, pulled pork or some grilled chicken. Celebrate life and creativity! Make a special sandwich for yourself or somebody that you love. Pamper yourself while taking good care of your health.
Please let us know about your special sandwiches. Share your creations and variations in the Sandwiches Forum.
When I mention products by brand name, these are the ones that I use. I have not received free products from the manufacturers, nor have I been paid to mention the products by name.
If you want to play with some wraps in the summer heat, this is the book for you. The author teaches us how to make wrappers to go with delicious fillings. This book is a practical way to make good use of your time as you prepare nutritious meals for your family.
Wrapping It Up!: Making Sensational, All Occasion Wraps
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