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New York Goodwich

1 cup steamed broccoli

1/2 cup steamed cauliflower

2 tablespoons grated carrot

1/4 cup chopped sautéed onion

( in 2 tbsp safflower oil / add 1 tbsp barbecue sauce)

2 whole-wheat pitas

1 tablespoon fat free mayo

2-slivers of dill pickle

1/2 cup shredded lettuce

1/2 cup alfalfa sprouts

Spread mayo, add ingredients

Nutrient

 Total
Calories 653.1
Protein 21.73 g
Fat  22.5 g
Carbohydrates 100.81 g
Fiber 19.62 g
Calcium 172.74 mg
Iron 6.26 mg
Sodium 1238.35 mg
Potassium 956.58 mg
Phosphorous 404.02 mg
Ash 5.31 g
A 12104.98 IU
C  113.6 mg
Thiamin 0.63 mg
Riboflavin 0.37 mg
Niacin 5.28 mg
Saturated Fat 2.63 g
Cholesterol 13.72 mg

 

 

 

Veggie Sandwich

4 - slices whole wheat bread (the bigger ones)  toasted

1 - medium avocado sliced

1/2  - medium cucumber sliced

1 - medium beefsteak tomato sliced

1 - cup alfalfa sprouts

2 - tbsp fat free mayonnaise

2 -  slices provolone cheese (approx. 2 oz. )

assemble in any order, makes two servings

 

Nutrient

Total
Calories

851.15

Protein

32.21 g
Fat

50.51 g
Carbohydrates

78.65 g
Fiber

10.26 g
Calcium

559.95 mg
Iron

7.32 mg
Sodium

1364 mg
Potassium

1927 mg
Phosphorous

685 mg
Ash

8.2 g
 A

2561 IU
 C 

34 mg
Thiamine

0.64 mg
Riboflavin

0.72 mg
Niacin

8.45 mg
H2O

60.5 %
Saturated Fat

15.3 g
Cholesterol

39.11 mg

 

 

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