Blog: Healthy Recipes

Chef’s Note: You can add different vegetables like onions and mushrooms to create your own version of this sandwich.


  • 2 slices stone ground whole wheat bread
  • 1 slice fat free american cheese
  • 3 ounces oven roasted turkey deli meat
  • 2 slices tomatoes
  • 1 each egg white
  • to taste kosher salt
  • to taste ground black pepper

Nutritional Breakdown:

  • Protein: 23g
  • Carbohydrates: 46g
  • Fiber: 6.5g
  • Fat: 2.6g
  • Calories: 299

Method of Preparation:

  1. Preheat oven to 350 degrees.
  2. Preheat a medium size sauté pan on medium-high heat.
  3. First put down a slice of bread and add the turkey, cheese and tomatoes. Finish it by adding the other slice of bread on top.
  4. Place the egg white in a bowl and season it with salt and pepper and beat it with a fork until it is smooth.
  5. Dip one side of the sandwich in the egg whites. Turn the sandwich over and dip the other side in the egg whites.
  6. Spray the hot pan with fat free non-stick cooking spray and add the sandwich. When the egg/bread have slightly browned turn the sandwich over in the pan and put it in the oven. Cook the sandwich in the oven for 10-12 minutes until the turkey is hot and the cheese is melted. Serve.