italian veggie submarine
Makes 4 servings: 1 sandwich each
Once this was meaty, now it’s just mouthwatering. You don’t need the meat to give this sub full-bodied Italian goodness. You’ll find a vibrant veggie in place of each type of meat. It’s fit for a festive entrée for four. Serve two or three of these attention-grabbing sandwiches at your next party, too. It’s molto delizioso!
Calories Saved: 500
2 tablespoons aged balsamic vinegar
1 tablespoon extra-virgin olive oil
2 large cloves garlic, minced
1 tablespoon finely chopped fresh oregano leaves
1 (10-ounce) whole grain baguette (16 inches), cut in half lengthwise
1 (7-ounce) Italian (baby) eggplant, cut into rounds and grilled*
1/2 cup packed sun-dried tomatoes (2 ounces), rehydrated
1/4 cup packed fresh basil leaves
4 ounces thinly sliced organic provolone cheese
1 1/2 cups packed mesclun or baby arugula (1 1/2 ounces)
1/3 cup thinly sliced pepperoncini (2 ounces)
- Whisk together the vinegar, oil, garlic, and oregano in a small bowl or liquid measuring cup. Spoon or drizzle onto the cut surface of the baguette.
- Layer the grilled eggplant, sun-dried tomatoes, basil, cheese, mesclun, and pepperoncini onto the bottom portion of the baguette; firmly place on the baguette top.
- Cut the submarine into 4 sandwiches with a bread knife and serve.
Per serving: 260 calories, 10g total fat, 4g saturated fat, 0g trans fat, 15mg cholesterol, 590mg sodium, 31g total carbohydrate, 6g dietary fiber, 9g sugars, 13g protein
*To make grilled eggplant rounds, cut 1 Italian eggplant into about 12 round slices. Spritz with cooking spray. Grill over direct medium-high heat until fully cooked and grill marks form, about 5 minutes per side.
The “Before” Recipe
italian submarine
adapted from recipe at http://www.food.com/recipe/super-bowl-italian-submarine-sandwich-109796
Makes 4 servings: 1 sandwich each
1 (1-pound) loaf crusty Italian bread, cut in half lengthwise
1/3 cup Italian salad dressing
4 ounces sweet capicola
4 ounces Genoa salami
4 ounces ham or prosciutto
4 ounces mortadella or bologna
1/4 cup packed fresh basil leaves
4 ounces sliced fresh buffalo mozzarella cheese, cut into 1/4 inch slices
4 ounces sliced provolone cheese
- Pinch out about 3 ounces of the doughy part of the bread and save for other purpose. Drizzle the bread on the inside of the submarine with the salad dressing.
- Layer the capicola, salami, ham, mortadella, basil, and cheeses into the submarine.
- Cut the submarine into 4 sandwiches and serve.
Per serving: 760 calories, 43g total fat, 18g saturated fat, 0g trans fat, 115mg cholesterol, 2430mg sodium, 51g total carbohydrate, 3g dietary fiber, 4g sugars, 40g protein
Tasteover Tips
- Make your own “upside-down” vinaigrette, focusing on a robust vinegar instead of the oil
- When forgoing high-flavor meat and opting for a plant-based eat, be sure to use vegetables that are as tasty or tastier, like sun-dried tomato (for salty essence), pepperoncini (for piquancy), grilled eggplant (for smokiness), and fresh basil (for herbaceousness)
- Don’t skimp on size … a 16-inch long baguette can look as appealing—or more inviting—than a squattier Italian bread loaf
- Pile on sharp and peppery salad greens for extra volume, eye appeal, and full, fresh flavor