Eating well doesn’t mean your diet has to consist of dull flavors or force you to give up your favorite ingredients. Even carbs have a place in a nutritious diet. These starchy foods really don’t deserve so much blame for weight gain; they offer a lot of health benefits. And since combining exercise and healthy eating is the best strategy for losing weight, it’s important to remember how important carbs are for after a workout. Most nutrition experts recommend consuming a ratio of three parts carbs to one part protein to adequately fuel recovery after exercise. This means a tasty sandwich might be the perfect post-workout food. Start slimming down today with these six sandwich recipes that are as tasty as they are healthy.
1. Egg Sandwiches with Wilted Spinach
When you need something fast for breakfast that has more staying power than a bowl of cereal, these hearty egg sandwiches from Williams-Sonoma, adapted from Healthy in a Hurry, are a great choice. A little bit of melted cheese and some garlicky greens make this sandwich a standout as far as flavor goes. You’ll also get plenty of protein and fiber, which means you’ll stay satisfied all morning.
- 1 teaspoon plus 1 tablespoon olive oil
- 2 eggs
- 2 tablespoons low-fat milk or water
- 2 thin slices Manchego cheese
- 2 whole-wheat English muffins, split and toasted
- 1 garlic clove, smashed
- 2 generous handfuls baby spinach leaves
Directions: Preheat oven to 375 degrees Fahrenheit. Lightly grease two 6-ounce ramekins with 1 teaspoon olive oil. In a bowl, lightly beat eggs with milk. Divide mixture between the prepared ramekins, transfer to the oven and bake until eggs are set, 15 to 18 minutes.
Near the end of baking time, place a cheese slice on the bottom half of each English muffin. Place the cheese-topped muffins on a rack in the oven until the cheese melts slightly, 2 to 3 minutes. Remove from oven and set aside.
meanwhile, heat remaining olive oil in a medium skillet over medium heat. Add the garlic and cook until fragrant, about 1 minute. Add spinach and cook, stirring, until just wilted, 30 seconds to 1 minute. Remove from heat and discard garlic clove.
Remove ramekins from oven and let cool slightly. Run a paring knife around the inside edges to release eggs, and turn out onto muffin bottoms. Top with spinach, close with muffin tops, and serve.