pen rainbow

Tuesday, May 7, 2013

Tuesday's Cupboard—Pepper Muffaletta Sandwiches

A hearty & healthy stacked sandwich for big and small appetites

Muffaletta on ciabatta roll with fresh corn-on-the-cob

Traditional muffalettas are big, hearty sandwiches served on rounded Italian bread stuffed with salami & cold cuts, cheese and olive salad.  Serious yummitude when it comes to sandwiches!  Here's a recipe from Weight Watchers Magazine March/April 2013 that is easy and fun to make, and it can be prepared up to a day ahead.

The original recipe calls for a rounded loaf of multigrain bread, split horizontally, then cut into 6 wedges.  I used individual ciabatta buns purchased at Safeway in packages of 4 and refrigerated the ricotta-basil spread and the roasted peppers for Steve's work lunch the next day.  Adjust the nutritional info for whatever type of bread you use.  You could bring down the fat and bump up the fiber by using whole wheat or multigrain bread.

Round out your meal with a mug of chunky homemade vegetable soup or fresh buttered corn-on-the-cob!

A tasty side to muffalettas!

Nutritional Info:
1 wedge or 1 ciabatta roll = 1 serving

244 calories (add or subtract calories depending on the type of bread you )
9 g total fat
3 g sat fat
1 g trans fat
24 mg chol
731 mg sodium
34 g total carb
10g total sugar
6 g fiber
18 g protein
211 mg calium

Pepper Muffalettas

Prep Time:  1 hour for roasting the peppers + 25 minutes
Adapted from Weight Watchers Magazine, Mar/Apr 2013 

Serves 6


•  2 red + 2 green large bell peppers, cleaned & cut into 2 inch chunks
•  1 T. rice vinegar
•  1/4 tsp kosher salt + some for sprinkling
•  1 small container part-skim ricotta cheese (approx. 1 c.)
•  1/4 c. chopped fresh basil
•  3 T. grated Parmesan cheese
•  1 (7-inch) round crusty multigrain bread, split horizontally OR 1 pkg. ciabatta sandwich rolls
•  8 oz. thinly sliced turkey ham or your favorite low-fat sliced ham  lunchmeat
•  1/4 c. jarred chopped sun-dried tomatoes in oil

Make It!

1.  Preheat oven to 325°.  Line rimmed baking sheet with nonstick foil (I use a Silpat).  Spread chopped bell peppers evenly.  Spray with olive oil PAM & sprinkle with kosher salt & freshly ground black pepper.  Toss to coat, then spread evenly in the pan.

2.  Roast for 1 hour until tender & beginning to brown on the ends.  Remove from oven & let cool.  

3.  Transfer peppers to a large mixing bowl.  Stir in vinegar & 1/4 tsp. kosher salt.  Mix & let stand for 15 minutes to allow flavors to blend.

tasty rice vinegar adds sweetness to the peppers

These are fantastic!
4.  Meanwhile, mix ricotta, chopped basil & Parmesan cheese in a medium-sized bowl.  Partially remove the soft centers from the tops & bottoms of each sandwich roll.  (Put bread crumbs in a ziploc bag & save to toast fresh bread crumbs for later use.)  Leave enough in each sandwich roll to hold together.

ricotta, Parmesan & fresh basil = low-fat spread

Sandwich construction

5.  Spread the bottom of each roll with a generous amount of ricotta-basil mixture.  Layer on the bell peppers, turkey ham & sun-dried tomatoes.  Drizzle oil from the sun-dried tomatoes onto each top.  Place on top & press; cut & serve.  

Bon App├ętit!      

start with cheese spread on the bottom
layer on roasted pickled peppers & lean sliced ham
top with sun-dried tomatoes