Roast Beef Sandwich with Chimichurri, Caramelized Onions, and Goat Cheese

You can always feel good about eating a sandwich. It requires minimal effort, and it is insanely versatile. You can choose  any ingredients that fancy you, slap them in between two slices of quality bread  and you have a delicious and intriguing meal. 

This sandwich was inspired by a pot of vibrant green chimichurri; the Argentian "pesto", or, if I were to mirror it to Indian food, it would be the sister of the everyday green chutney. Just as Indians slather chutney on everything, the Argentinians reach for their chimichurri. You can save plenty of dollars by creating your own condiments, and it's great because it allows for some personal embellishment. The chimichurri is a great condiment to start with. 

Parsley creates the foundation for most chimichurries, and many Argentinians will argue that they wouldn't use any other herb. But we're not trying to please anyone here. Just our taste buds. So I've included cilantro and mint in this version. But this is also fine without mint, or even made with cilantro or parsley on their own. 

The pairing of chimichurri and beef is quite famous. The garlic and red wine vinegar really wakes up the roast beef, and goat cheese adds creaminess and a slightly tart flavor. The chimichurri and the goat cheese up against the sweet caramelized onions really makes the entire sandwich sing. This is definitely a pick me up sandwich. 

Roast Beef Sandwich with Chimichurri, Caramelized Onions, and Goat Cheese

Serves 1

For the chimichurri (Serves 4):

1/4 cup cilantro

1/4 cup parsley

1/4 cup mint

1 clove garlic

1 tablespoon red wine vinegar

3 tablespoons extra-virgin olive oil

For the caramelized onions: (Serves 4) Yield: 1/4 cup

cooking spray, (canola oil flavored is good here)

1 1/2 cups white onion, sliced

1 teaspoon dark brown sugar (or white granulated if that's all you have)

For the sandwich:

2 slices whole grain bread, toasted if you prefer

3 oz lean roast beef deli meat

1 tablespoon chimichurri

1 tablespoon plain low-fat goat cheese, spreadable at room temp

1/4 cup romaine lettuce

1 tablespoon caramelized onions 

For the onions:

1.) Coat a nonstick pan with cooking spray, add the onions and start cooking over a medium low heat for 10 minutes. 

2.) Once the onions are translucent, add the sugar, and cook an additional 6-8 minutes. Stir frequently. *Scroll down to view photo of final result*

*This may take more or less time depending on the intensity of your heat and quality of your pan, so keep an eye on this*

While the onions are caramelizing, make the chimichurri:

1.) Add the garlic to a small food processor and blend until it is chopped down to fine bits.

2.) Add the rest of the ingredients and blend until smooth. 

My chimichurri didn't blend easily the first time, so use a spatula to bring the sauce settling on the bottom of the processor to the top;  continue doing this and blend until you have a smooth sauce.

To assemble the sandwich:

1.) Spread the goat cheese over both slices bread.

2.) Divide 1 tablespoon chimichurri between bread slices and spread over the goat cheese.

3.) Top each slice with 1/2 tablespoon caramelized onions.

4.) Add lettuce to each slice. 

5.) Bring both slices together to form your sandwich.   

Peanut Butter and Banana with Lemon and Mint

You know that embarrassing gurgling and rumbling noise that squeals from your stomach; usually during the afternoon when you've gone a few hours with out having a meal? I don't know why, but for some reason it always happens to me when I'm sitting in class, particularly after my professor has instructed us students to do some individual reading or writing. Which usually means pin drop silence will follow. And it's always around this time that my stomach begins to roar, as if it has a life of it's own.

So that brings me to the point: snacking. You shouldn't skip meals because every time you do your body's basal metabolic rate (BMR) slows down because it doesn't know the next time it's going to get food. The whole idea of your BMR slowing down is a protective mechanism, your body is getting into starvation mode. Though it's not always this severe, considering your last meal was probably that same day--not several days ago--your body is always preparing for the worst.

Your body will first use up glucose from your muscles, then extra glucose (called glycogen) from your liver for energy if you go too long with out eating. In horrible cases where the unfortunate people go without food for several days, the body will then use protein (from your muscles and your organs), and if it goes even longer it will use fat for long term survival.

So you see, it is very important that you always think about eating, yes that's right, think about it. The more frequent your meals and the smaller portions you eat the better. By eating every 2-3 hours you are constantly fueling your body and you avoid over stuffing yourself, which can often lead to weight gain.

To hold you over between lunch and dinner you should be eating a snack that is made with whole grain, some protein, a little fat, and some fruit or vegetable. This recipe is a spin on the usual boring peanut butter and banana sandwich. The mint adds a peppermint like freshness and the lemon gives plenty of zing that pairs well with the peanut butter. For a snack, have one slice of whole grain bread; and if you like it enough to have for lunch, make it into a sandwich by using two slices.

Peanut Butter and Banana with Lemon and Mint

Serves 1

Ingredients

1 slice whole-grain bread, lightly toasted if you wish

1/2 banana, sliced

2 tablespoons all natural peanut butter (healthier for you because it doesn't contain additives)

zest of half a lemon, and 1-2 teaspoons of juice (or more if you like lemon)

1 tablespoon fresh mint, chopped

1/4 teaspoon dried mint (optional)

Directions

Really, you can do this in you sleep:

1.) Toast the bread.

2.) in a small bowl toss the banana, lemon zest, lemon juice, fresh mint, and dried mint.

3.) Evenly spread the peanut butter on the toasted bread.

4.) Top with the lemon-mint banana mixture.

5.) Serve immediately.

Happy Snacking :o)

Priyanka

5 ingredient: Grilled Ham and Muenster Cheese Sandwich

They say breakfast is the most important meal of the day, but I vouch that lunch is just as important. I never skip lunch because my energy depletes, I end up slamming my head down onto my desk, and pass out in my afternoon class.

I’m joking.

Still, I heavily depend on lunch to get through my day. And I know you do too.

I don’t find a reason to skip lunch no matter how busy I am with work or school because I like food too much to skip a meal, but I have discovered a fast, easy, and healthy lunch solution that tastes great.

Sandwiches.

Sandwiches are insanely versatile. The choices are nearly endless. You can pile scrumptious and nutritious toppings on some whole-grain bread and add a quick and easy sauce for some extra flavor. Imagine biting into crunchy toasted bread, gooey muenster cheese, savory ham, crisp spinach, and tangy relish for lunch today. Would you believe me if I told you it was good for you? It is.

Grilled ham, muenster, and spinach sandwiches are ideal for the busy college student who wants to eat well to stay well but doesn’t have a lot of time. The good news is that this recipe won’t have you slaving in the kitchen. It’s great when made fresh, on the go, or you can even store it away in the fridge the night before.

I know you hardworking students haven’t been given top-class culinary equipment, personal chefs, and maids. This recipe needs only 5 ingredients to make, and you can prepare it without a stove top or oven. If you choose to cook this sandwich over a stove top, then the cooking time is a total of 4 minutes. Did I mention that it was delicious?

5 INGREDIENT HAM, MUENSTER, AND SPINACH SANDWICH

Recipe from www.cookinglight.com

Ingredients:

2 SLICES WHOLE GRAIN BREAD—If the first ingredient on the list of ingredients says “whole wheat,” then you’ve got a true whole grain product. Whole grain is a better choice than white because it hasn’t been stripped of its most outer layers, called the “bran” and the “germ.” The bran and germ are full of nutrients like vitamin B, vitamin E, iron, calcium and many more.

2 SLICES LEAN DELI HAM—All meats are packed with vitamins and minerals like B vitamins and iron. When you choose a leaner cut of meat, you’re saving on the extra fat that doesn’t benefit your body, but you’re not compromising the flavor of your food. Feel free to use any type of lean meat here.

1 SLICE MUENSTER CHEESE—Whoever told you that you can’t have cheese in any shape or form should be arrested. Its silky and creamy texture adds a lot to a boring meal. It’s full of calcium and protein. Since cheese is high in fat, follow three tips:

1.) Portion out a serving size: 2 tablespoons or 1 slice

2.) Choose reduced-fat. Same flavor, less fat. Don’t punish yourself by buying fat-free-- not only will you be chowing down on rubber, but you actually need some fat in your meals to feel satisfied after eating.

3.) Choose naturally low-fat cheeses. Some examples include feta, goat cheese, and part-skim mozzarella.

¼ CUP SPINACH—All greens are full of vitamins and cancer fighting agents. Spinach offers more nutrients than regular iceberg lettuce. The darker the green it is, the more vitamins and minerals the food contains. Romaine lettuce is another great choice, and it’s inexpensive when you buy the full head.

1 TABLESPOONS RELISH—You can find so many different types of relishes in the condiment aisle. Since the flavor is concentrated, you can add a lot of flavor to your food with a small amount. When you’re cooking with only 5 ingredients, this is a time-saving AND a flavor boosting ingredient. Try the different types of relishes out there, or leave it out if you don’t like it.

PREPARATION:

COLD SANDWICH

Layer each slice of bread with ham, Muenster cheese, spinach, and relish. Enjoy!

USING A TOASTER:

Toast both bread slices in a toaster, add ham, cheese, spinach, and relish. Enjoy!

USING A MICROWAVE

Layer each slice of bread with ham, Muenster cheese, spinach, and relish. Place both slices open faced on a microwavable plate. Microwave 30-45 seconds or until cheese is melted. Serve.

STOVE TOP

If you live in an apartment, you probably have access to a stove top.

Heat a nonstick skillet over medium-high heat. Assemble the sandwich, and spray cooking on both sides to coat. Add to the pan and cook 2 minutes each side, or until each side is brown and the cheese has melted. Serve!

Nutritional Facts

Calories: 315

Fat: 11 g (5.8 saturated, mono 2.8g, poly 0.8)

Protein: 20.8 g

Carbohydrate: 32.4 g

Fiber: 5.3 g