The Low-Fat, Pan Seared Veggie Sandwich

 

 

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The Low-Fat, Pan Seared Veggie Sandwich

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The Low-Fat, Pan Seared Veggie Sandwich (side view)

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The Low-Fat, Pan Seared Veggie Sandwich (the pan toasted bread)

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The Low-Fat, Pan Seared Veggie Sandwich (the pan seared vegetables)

This is a beautiful sandwich because of all of the vegetable colors (which means lots of good vitamins for you) and perfect for you if you are fasting, are a vegetarian, or just enjoy vegetables. This recipe is for one person, but of course you can multiply as needed. The vegetables are pan seared, and seasoned, and the bread is nice and toasted, and it is not a dry sandwich. The tomatoes on the sandwich help to keep it moist, and all the flavors combined just compliment each other. Here we go…..

(4) 1/4 inch slices of green zucchini (always try a piece of this vegetable raw to make sure it is not bitter, so buy an extra one, just in case, when cooking with squash and zucchini)

(4) 1/4 inch slices of yellow squash (always try a piece of this vegetable raw to make sure it is not bitter, so buy an extra one, just in case, when cooking with squash and zucchini)

1/2 of a large bell pepper (green, yellow, or red), seeds removed, flattened as best as you can

(2) 1/2 inch slices of a large onion (after it is cooked, you can actually separate the rings in the onion and scatter them on your sandwich)

(4) 1/4 inch slices of a medium or large tomato

sprinkle each vegetable with sea salt, cracked black pepper, oregano, and garlic powder

kaiser bun, or any other nice and fluffy sandwich bread (even hamburger bread) cut in half, sprinkled with garlic powder and paprika on inside of bun (the part that is going to hold the veggies)

non stick cooking spray

non stick cooking pan

spatula or tongs

Spray your non stick cooking pan with non stick cooking spray, and place on medium heat. Add all of your seasoned veggies, in a single layer (cook in 2 batches if need to), and cook for about 5 minutes on each side. Remove veggies, and carefully wash pan out and place back on medium heat. Spray pan again, and on medium heat, “toast” bread on garlic side for about 1 minute, and flip over to toast outside for 30 seconds. Remove bread and now it is time to arrange your sandwich. Place 2 squash, 2 zucchini, 2 tomatoes, some onions, the bell pepper, then continue with the last 2 squash, 2 zucchini, 2 tomatoes, and finish the sandwich with the rest of the onions. That’s it !!!! Enjoy, and please “like” my Facebook page, The Grecian New Orleanian, for more of these and other recipes. 🙂

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