Turkey Cobb Salad Sandwiches

An in-an-instant meal that’s just right any day or night of the week.

• Healthy Heart
• Cholesterol
• Heart-Healthy Food
• Healthy Recipes

Layered with all the traditional ingredients, they’re hearty enough to please the hungriest and healthful enough to suit sensible diets.

Prep time 15 min.
Cook time 5 min.
Serves 4

You Will Need
1/4 cup nonfat mayonnaise
1 ounce blue cheese, crumbled (1/4 cup)
2 tablespoons snipped fresh chives
4 slices lean bacon
1 small avocado
8 slices multi-grain or sourdough bread, toasted
4 ounces watercress, tough stems trimmed
12 ounces fresh-roasted turkey breast slices
3 medium tomatoes, sliced
4 scallions, thinly sliced

What to Do
1. Combine mayonnaise, blue cheese, and chives in small bowl.
2. Cook bacon in medium skillet over medium-high heat until crisp. Transfer to paper towels to drain, then tear into small pieces. Cut avocado in half lengthwise and twist halves in opposite directions to separate. Release seed with the tip of a knife and lift out. Peel avocado, then cut lengthwise into thin slices.
3. Spread blue cheese mixture evenly on bread. Layer 4 slices with watercress, turkey, tomatoes, scallions, avocado, and bacon. Top with remaining bread and cut sandwiches diagonally in half.

Cook’s Clue
Like the tomato, the avocado is a fruit that’s used as a vegetable. Hass and Fuerte avocados are the two most common in supermarkets. Hass are smaller, with dark, pebbly skins; they have a richer, creamier texture than Fuerte avocados. Fuertes have smooth, bright green skins and a milder flavor. Buy avocados that are heavy for their size and free of bruises and soft spots. Usually, avocados are sold unripe. To speed the ripening process, put them in a brown paper bag and store at room temperature. When they yield to gentle pressure, they are ripe.

Health Hint
Many people avoid eating avocados because they are high in fat. While that’s true, a medium Hass avocado has about 30 grams of fat most of it is monounsaturated. Recent studies suggest that monounsaturated fat can lower LDLs (bad cholesterol). In addition, avocados provide a good amount of dietary fiber, potassium, and folate.

Secret to Success
When working with yeast, it is important not to have the water too hot, or it will kill the yeast, giving you non-lustier dough.

Living Smart for a Healthy Heart
Arginine may prevent Heart disease. Arginine (pronounced AR-ji-neen) is an amino acid believed to enhance circulationand strengthen blood flow around the heart. Arginine-rich foods include dairy foods, fish, poultry, grains, and nuts. Make sure to select low-fat or fat-free dairy foods, and remove the skin from poultry to reduce fat intake.

Per serving
433 calories / 25% from fat
3 g saturated fat, 12 g total fat
67 mg cholesterol
1,072 mg sodium
46 g total carbohydrate
5 g dietary fiber
36 g protein

From Cooking Smart for a Healthy Heart

 

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