California Grilled Veggie Sandwich

California Grilled Veggie Sandwich

Active Time: 15 minutes | Total Time: 15 minutes

Serves:

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Added by Healing Gourmet
on November 02, 2009

Ingredients

Healing Benefits

This Recipe:

Preparation

In a small, non-reactive bowl, mix the mayonnaise, garlic, and lemon juice. Refrigerate. GRILL METHOD: Preheat the grill for high heat. Brush vegetables with olive oil on each side. Brush grate with oil. Place bell peppers and zucchini closest to the middle of the grill, and set onion and squash pieces around them. Cook for about 3 minutes, turn, and cook for another 3 minutes. The peppers may take a bit longer. Remove from grill, and set aside. FLAVORWAVE METHOD: Brush vegetables with olive oil on each side. Set rack at top position (high). Place veggies on grill. Cook 3-6 minutes on 350 F or to desired doneness. Lightly toast bread. Spread some of the mayonnaise mixture on one side of the bread, and sprinkle with feta cheese. Layer with vegetables. Slice diagonally. Toast in oven or Flavorwave to melt cheese, if desired.

The Benefits

*Excellent Source of: Protein, Vitamin A, Vitamin B6, Vitamin C, Riboflavin, ALA Omega-3
*Good Source of: Calcium, Fiber, Vitamin K, Folate, Phosphorous, Manganese
*Preferences: Low Sugars, No Corn, No Fish, No Nuts, No Peanuts, No Pork, No Poultry, No Red Meat, No Seeds, No Shellfish

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 5.81

Calories: 265

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	15 g	*
Saturated Fat	5.2 g	*
Monosaturated Fat	4.6 g	*
Polyunsaturated Fat	3.1 g	*
Trans Fat	0.02 g	*
Essential Fatty Acids (Omega-3)
ALA	455 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	24.9mg	*
Total Carbohydrate	23.3 g	*
Sugars	4.8 g	*
Fiber	5 g	*
Protein	10.4 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	1204.8 IU	24%
Vitamin C	53 mg	88%
Vitamin D	0 IU	0%
Vitamin E	1.5 IU	5%
Vitamin B6	0.42 mg	21%
Vitamin B12	0.47 mcg	8%
Vitamin K	14.7 mg	18%
Folate	48.8 mcg	12%
Niacin	0.7 mg	3%
Riboflavin	0.38 mg	22%
Thiamin	0.12 mg	8%
MINERALS
Calcium	167.4 mg	17%
Copper	0.03 mg	2%
Iron	0.7 mg	4%
Magnesium	31.6 mg	8%
Manganese	0.29 mg	14%
Phosphorous	146.1 mg	15%
Potassium	319.8 mg	9%
Selenium	5 mcg	7%
Sodium	509.3 mg	21%
Zinc	1.2 mg	8%
PHYTONUTRIENTS
Alpha-carotene	6 mcg
Beta-carotene	576.6 mcg
Beta-cryptoxanthin	146.8 mcg
Lutein + zeaxanthin	1592 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

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