Veggie Muffaletta

July 31st, 2011 by katie

Tired of vegetables yet?  Me neither.  This really should be titled: Vegetable Sandwich, but that sounded a little lame.  I thought Roasted Vegetable Slider sounded good, but I didn’t actually roast the vegetables and sliders are supposed to be smaller than this behemoth turned out.  Balsamic Sauteed Veggie Sandwich would have been accurate, but its got olive mix so I think Muffaletta is more descriptive.  Really, this sandwich is another meat-less, low fat yet delicious, fast, and satisfying way to eat healthily.

We have a pretty extensive history of heart disease in our family and my mother recently begun trying to follow a pretty rigid reversal diet.  Since I have her genes and some heart issues of my own, I have been trying to eat a lower fat, less-meat oriented diet as well.  For a quick lunch at my mom’s I wanted to put together a heart-healthy sandwich.   A portobello mushroom and some fresh spinach would be perfect here as well, but my mom didn’t have either.  She did have some delicious pretzel rolls but any crusty whole-grain bread or soft, toasted bun would be good here as well. 

Veggie Muffaletta

makes 1, prep 10 min, cook 10 min
  • 2 large, thick bell pepper rings, red or yellow
  • 1 slice yellow onion
  • 1/2 small yellow squash, sliced into several thick coins
  • salt and pepper
  • balsamic vinegar
  • 1/4 cup mixed salad bar olives, finely chopped
  • 1/2 oz provolone
  • thick slice tomato
  • 1/2 small avocado, sliced
  • small whole-grain bun or roll, toasted
  1. Heat a nonstick skillet or a skillet coated lightly in cooking spray over medium heat until hot.  Place peppers, onion, and squash in a single layer and brown well without stirring.
  2. When one side is well browned, sprinkle with salt and pepper and turn to brown the other side.
  3. When vegetables are about finished, turn the heat down and splash the pan with balsamic vinegar, turning veggies to coat.
  4. Spread chopped olive mix on the bottom of toasted roll, top with hot veggies and provolone. Add tomato and avocado. Enjoy!
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Posted in Easy, Fast, Health/Nutrition

6 Responses

  1. nancy@skinnykitchen.com

    Looks so good and good for you!

  2. Lea Ann

    I never get tired of vegetables and this looks wonderful. My local deli makes a good vegie sandwich, don’t know why I’ve never tried it at home.

  3. Paula @ dishing the divine

    These look so tasty and veggie-licious! 🙂

  4. Aggie

    Oh wow, this looks so delicious!! I never tire of veggies. 🙂

  5. Biz

    I really should eat more veggies, except I can’t handle egg plant or onions – ew!

    Your salsa shipped on Monday – you should have it by next Tuesday – I made you 12 4 ounce jars – 6 of the grilled cherry and 6 of the grilled pineapple. They will keep on the shelf since they are canned – once opened they should last in the fridge for a week.

    Thanks again!

  6. Michelle

    Delicious way to get a few more veggies into your diet. My husband would love this!

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cha·os -noun 1. a condition or place of great disorder or confusion. My chaotic kitchen is the result of three kids, two adults, dog, cat, and fish, a food obsession, a wine drinking hobby, and too few hours in the day. Between trying to feed a family of five healthy, happy meals, watching my weight, saving my pennies, and staying partially sane I have picked up a few tricks along the way. So here they are: the very best tips, tricks, and recipes from my chaotic kitchen-to yours!

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