2 family-favourite sandwiches perfect for picnics

Sandwiches are always great as a quick and healthy meal, but for picnics are perfect – especially when you try these delicious variations on two hearty, classic sandwich recipes that will surely please your entire family.

[Image credit: iStock.com/space-monkey-pics]

A true classic, this recipe for a chicken club sandwich adds lemon juice and capers for an extra tang of flavour you won't soon forget.

Preparation time: 15 minutes
Serves: 4

Ingredients

• 75 ml (1/3 c.) light mayonnaise
• 5 ml (1 tsp.) lemon juice
• 7.5 g (1 1/2 tsp.) drained capers, chopped
• 12 thin slices whole-grain bread, toasted
• 225 g (8 oz.) cooked skinless chicken breast, thinly sliced
• 50 g (2 oz.) alfalfa sprouts
• 1/3 English cucumber, thinly sliced
• 1 large tomato, cut into 8 slices
• 6 slices low-sodium turkey bacon, cooked until crisp
• 4 Romaine lettuce leaves

Preparation instructions

1. Combine the mayonnaise, lemon juice and capers; set aside.
2. Arrange four of the toast slices (the sandwich bottoms) on a work surface. Spread seven grams (1 1/2 tsp.) of the mayonnaise mixture on each slice. Top with layers of chicken, sprouts and cucumber.
3. Spread four of the remaining toast slices (the middles) each with seven grams (1 1/2 tsp.) of the mayonnaise mixture. Arrange, mayonnaise side up, on the four sandwiches. Top with layers of tomato, bacon and lettuce.
4. Spread the remaining four bread slices with the remaining mayonnaise mixture.
5. Arrange, mayonnaise side down, on top of the sandwiches. Cut in half on the diagonal and secure each half with toothpicks.

Nutritional information
Each serving contains 418 calories; 12 g fat (3 g saturated fat); 54 g carbohydrates; 34 g protein; 16 g fibre; 93 mg cholesterol, 774 mg sodium and 331 mg calcium.

Some healthy swaps

• Instead of pan-frying turkey bacon, place the strips on a piece of paper towel and microwave until crisp, about three minutes.
• Replace the chicken with thin-sliced baked tofu to enjoy the blood pressure-friendly benefits of soy.

Imagine all the heartiness of a sub sandwich with the rich flavour of Italian chicken sausage and what have you got? A recipe for success at your next lunch or picnic.

Preparation time: 5 minutes
Cooking time: 20 minutes
Serves: 6

Ingredients

• 6 low-calorie Italian chicken sausages
• 1 small onion, thinly sliced
• 1/2 red pepper, thinly sliced
• 1 large garlic clove, minced
• 10 ml (2 tsp.) balsamic vinegar
• 6 low-calorie submarine sandwich rolls, each about 15 cm (6 in.) long
• 50 ml (1/4 c.) coarse prepared mustard

Preparation instructions

1. Pour a thin film of water over the bottom of a large non-stick skillet. Add the sausages, cover and cook over medium heat until the sausages are plump and the liquid evaporates, three to five minutes.
2. Coat the pan with cooking spray and continue cooking until the sausages are lightly browned all over and no longer pink in the center, eight to 10 minutes. Remove from the pan and cover with foil to keep warm.
3. Coat the skillet with cooking spray and add the onion and pepper slices. Cover and cook until softened, about four minutes.
4. Add the garlic to the skillet and cook for one minute. Add the balsamic vinegar, shaking the pan to coat the vegetables evenly. Remove from the heat.
5. For each sandwich, place a sausage on a roll and top with some onion and pepper slices and mustard. Serve warm or cold. Either way is delicious.

Nutritional information
Each serving contains 342 calories; 9 g fat (2 g saturated fat); 42 g carbohydrates; 21 g protein; 6g fibre; 65 mg cholesterol, 822 mg sodium and 24 mg calcium.

Try pairing these delicious sandwiches with a hearty soup for a satisfying meal at home that can't be beaten. For picnics, make plenty. Your family will want more than one each.