Sandwiches With Culture

The po' boy
(McClatchy-Tribune photo by Mary Ellen Botter / March 24, 2008) Not a hero, a sub or a hoagie. Look it up, they're fantastic.

The meatball
(Tribune photo by Bonnie Trafelet / January 29, 2003) Some say they're spicy.

The lobster roll
(Tribune photo by Kevin Weinstein / August 4, 2003) Sounds like a dance, but these sandwiches are actually quite popular in New England.

Jimmy John's
(Tribune photo / March 23, 2007) For college students living off-campus everywhere.

The Reuben
(AP photo / January 21, 2000) Corned beef, sauerkraut Swiss cheese and thousand island dressing on rye: A must have for any aspiring American deli.

The Chicago hot dog
(Bonnie Trafelet, McClatchy-Tribune / May 19, 2008) Hey, where's the celery salt?

The torta
(Tribune photo by Chuck Berman / April 5, 2006) The Mexican sandwich seen here is filled with roasted pork leg, thinly sliced, lettuce, tomato, cucumbers, avocado, manchego cheese and honey mustard spread.

Gyros
(Tribune photo by Abel Uribe / July 29, 2008) A Greek sandwich handed down from Mt. Olympus.

Grilled cheese
(Anthony Robert La Penna photo for the Tribune / February 5, 2009) The American pre-schooler's rite of passage into kindergarten.

The pulled pork
(Tribune photo by Bill Hogan / July 1, 2008) A Southern treat and barbecue classic.

Jibarito
(Tribune photo by Margo Cohn / March 20, 2003) Substitute the bread for plantains, throw some steak and onions in between, and you've got yourself a Puerto Rican specialty.

The veggie
(Tribune photo by Alex Garcia / January 25, 2006) For those who don't dig on swine, beef, poultry, or fish, a roasted vegetable sandwich from the Angel Food Bakery.

Catfish sandwich
(Chicago Tribune / April 30, 2009) For those who are into hippie food, you might want to try this pan-fried, farm-raised catfish sandwich from the Heartland Cafe.

Cuban Sandwich
(Tribune photo by Bill Hogan / April 21, 2009)
Finished Cuban sandwich from El Cubanito for a Tribune story about the best Cuban sandwiches in Chicago.


Middle Eastern sandwich
(McClatchy-Tribune photo / May 11, 2009)
Chopped parsley, diced onion and yogurt are spooned into a hot pita to create this Middle Eastern meatball medley.

Coconut Cake Flavored with Green Tea

If you're on the lookout for a healthy dessert, this is it! Low-fat, low-carb, low-sodium, and with a sugar substitute, this cake also offers valuable antioxidants in the form of Japanese green tea. Green tea is known to ward away cancer, rheumatoid arthritis, high cholesterol levels, cariovascular disease, plus help boost your immune system. This green tea cake is great for a potluck, dinner party, afternoon tea, or simply as an everyday treat that even your kids will love.

Prep Time: 20 minutes

Cook Time: 30 minutes


Recipes


Ingredients:

* 5 eggs separated
* 1 cup brown sugar, or 3/4 cup white sugar, OR 3/4 cup xylotol (sugar substitute)
* pinch sea salt
* 1/2 cup canola oil
* 1/3 cup coconut milk
* 1 tsp. real vanilla extract
* 2 tsp. baking powder
* 1 cup white flour, OR light spelt flour, OR gluten-free cake flour
* 3 tsp. green tea powder, such as Japanese "maccha" (look for this at health food or Japanese import stores)
* 2 Tbsp. dry shredded coconut (the type used for baking)
* 1/2 to 1 tsp. icing sugar


Preparation:

1. Preheat oven to 350 degrees. Prepare an angel food cake pan (or a 9-inch cake pan), either by greasing it well, or lining it with parchment paper.
2. Crack eggs into 2 separate mixing bowls, with the egg whites in one bowl and the yolks in another.
3. Beat the egg whites until stiff, and set aside. (I use an electric hand mixer.)
4. Add the salt and sugar (or sugar substitute) to the yolks and stir well until smooth.
5. Add the coconut milk, oil, and vanilla to the yolks, and beat until mixed in (or stir it well).
6. In a 3rd bowl, stir together the flour, baking powder, and green tea powder. Now add (or sift) this into the yolk mixture. Stir well or beat to incorporate. Note: the batter will turn green from the green tea - this is the effect you want.
7. Now fold in the egg whites, stirring and mixing by hand and just until egg whites have dissolved into the batter (do not over mix).
8. Pour the batter into the prepared pan and place in the oven for 25 to 35 minutes (depending on your oven). Check cake after 25 minutes by inserting a fork into the center of the cake. If it comes out clean, it's done. (Note: the center should form a peak - if it is concave, your cake isn't nearly finished).
9. While cake is cooling in the pan, toast the coconut. Place coconut in a dry frying pan (no oil) over medium heat. "Dry fry" for 1 minute, stirring constantly - or until coconut turns light golden brown.
10. Decorate the cake with a sifting of the icing sugar, and add a sprinkling of toasted coconut on top. Serve warm or at room temperature. Enjoy!

Cranberry Apple Crisp Recipe

Here's a nice seasonal twist on apple crisp. Plump, fresh cranberries make a wonderful base for this low-fat dessert. Enjoy with fat-free whipped topping, some low fat custard sauce or some fat-free frozen yogurt.

Correction: Someone spotted a lack of cranberries in the instructions. They are added the same time as the apples. Apologies.



Recipes

Cook Time: 40 minutes


Ingredients:

* 2 large Granny Smith apples, peeled, cored and chopped into 1-inch pieces
* 8 ounces fresh cranberries, washed and picked through
* 2 tbsp lemon juice
* 1/2 cup unsweetened apple juice or apple cider
* 1/2 cup rolled oats
* 1/2 cup firmly packed brown sugar
* 1/4 cup whole-wheat flour
* 2 tbsp butter, cut into tiny pieces


Preparation:

Preheat oven to 400 degrees.

Placed sliced apples and cranberries in an 8x8 inch glass baking dish. Drizzle with lemon juice.

Pour all but 2 tbsp of apple juice over sliced apples and cranberries.

Whisk oats, brown sugar and flour together. Rub butter pieces into oat mixture. Sprinkle on top of apples. Drizzle remaining apple juice.

Bake for 35-40 minutes, until golden and bubbly.

Serves 4-6


Per Serving:

Calories 245, Calories from Fat 29, Total Fat 3.2g (sat 1.5g), Cholesterol 5mg, Sodium 40mg, Carbohydrate 50.7g, Fiber 5.1g, Protein 3.1g

Baked Apples

Top this this simple fall or winter dessert with a scoop of low fat frozen vanilla yogurt or enjoy as is.


Food Recipes

Cook Time: 40 minutes

Ingredients:

* 1/4 cup dried cranberries or raisins
* 1/4 cup chopped walnuts
* 1/4 cup brown sugar
* 1/4 tsp cinnamon
* 4 Granny Smith apples


Preparation:

Preheat oven to 350 degrees.

In a small bowl, combine dried fruit, walnuts, sugar and cinnamon. Core each apple and place in a baking dish. Spoon one-fourth of the ingredients into each apple. Bake for 40 minutes or until apples are tender.

Serves 4


Per Serving:

Calories 287, Calories from Fat 50, Total Fat 5.5g (sat 0.5g), Cholesterol 0mg, Sodium 6mg, Carbohydrate 57.5g, Fiber 6.8g, Protein 1.7g

Apple Brown Betty

Here's a healthy twist on a classic American dessert. I chop my bread into tiny pieces, but feel free to make the more usual bread crumbs from your whole-wheat bread. Either way, this is a delicious low fat dessert that's perfect for fall.



Ingredients:

* 2 large Granny Smith apples, peeled and cored
* 1 tbsp lemon juice
* 5 slices whole wheat bread
* 1/2 cup firmly packed brown sugar
* 1 tsp cinnamon
* 3/4 cup unsweetened apple juice


Preparation:

Preheat oven to 375 degrees.

Thinly slice apples and place in a large bowl. Add lemon juice and toss. Stack bread slices and slice into thin strips. Turn strips and cut into very small cubes. In a small bowl combine brown sugar and cinnamon.

Coat an 8 inch by 8 inch baking dish with nonstick cooking spray. Cover the bottom with one-third of the apple slices. Sprinkle with one-third of the brown sugar/cinnamon mix, and then sprinkle one-third bread cubes. Repeat until apples, sugar and bread are used. Pour apple juice over the top.

Bake for 40 minutes until bubbly.

Serves 6


Per Serving:

Calories 190, Calories from Fat 10, Total Fat 1.2g (sat 0.2g), Cholesterol 0mg, Sodium 120mg, Carbohydrate 42.9g, Fiber 3.5g, Protein 2.2g

Low Fat Pear Cranberry Strudel Recipes

This pear-cranberry strudel makes a great holiday or weeknight dessert. The beauty of phyllo, or filo, dough is that it's low fat, has no saturated or trans fat, and no cholesterol, making it a terrfic alternative to regular pastry. It's light, crisp and flaky, and so long as you use butter-flavored cooking spray between layers rather than real melted butter, it's a perfect low fat choice for pies, tarts and, of course, strudels.

Prep Time: 15 minutes

Cook Time: 25 minutes



Ingredients:

* 2 ripe pears, peeled, cored and chopped
* 2 tsp lemon juice
* 1/2 cup dried cranberries
* 1 tablespoon sugar
* 1/2 tsp cinnamon
* 1/4 tsp nutmeg
* 6 sheets 9-inch by 14-inch phyllo dough, thawed
* Butter-flavored cooking spray


Recipes :

Preheat oven to 350 degrees. Spray a cookie sheet with nonstick cooking spray or lay a silicone baking mat inside.

Place chopped pears in a medium bowl with lemon juice, cranberries, sugar, cinnamon and nutmeg. Stir well.

Place one phyllo sheet on cookie tray and spray with butter-flavored cooking spray. Repeat with next four sheets. Lay final sheet on top. Spoon filling along length of dough sheets, leaving a border of at least 1 inch from the edges. Tuck in the short ends and roll the strudel. Bake seam side down for 25 minutes or until golden. Serves 4.


Per Serving:

Calories 168, Calories from Fat 12, Total Fat 1.4g (sat 0.3g), Cholesterol 0mg, Sodium 83mg, Carbohydrate 37.6g, Fiber 3.3g, Protein 1.5g