Open-Face Turkey-Vegetable Sandwich

Serves 2 / The first step in Mary Golden’s journey begins with self-love, and this meal will support that endeavor. Pumpernickel bread, a lower glycemic choice, will help balance blood sugar levels. Turkey contains naturally occurring tryptophan, a good-mood chemical. Onions and bell peppers provide vitamin C and phytonutrients to enhance overall health and longevity.

1/2 tablespoon olive oil
1/2 cup sliced bell peppers (red, green, and yellow)
1/4 cup thinly sliced onion
2 slices pumpernickel bread, toasted
1 teaspoon low-fat mayonnaise
1 teaspoon stone-ground mustard
1/4 pound sliced cooked turkey breast meat
1-2 ounces Monterey jack cheese, thinly sliced

1. Heat oil in a 12-inch nonstick skillet over medium-high heat. Add peppers and onions; stir fry until tender, 5–8 minutes.

2. On each bread slice spread about 1/2 teaspoon mayonnaise and 1/2 teaspoon mustard, or to taste. Top each slice with half of the turkey, bell peppers, onions, and cheese. Heat in a toaster oven or conventional oven at 350° for 5 minutes.

Nutrition Facts Per Serving:
Calories: 272 calories 
% fat calories: 37 
Fat: 11g 
Saturated Fat: 4g 
Cholesterol: 52mg 
Carbohydrate: 19g 
Protein: 24g 
Fiber: 2g 
Sodium: 332mg 

Source: James Rouse, ND.