Ingredients are measured
A few years back ( April 2011) I wrote a post about the nutrition content in the Original Moe’s Italian Sandwich. It is a favorite sandwich in the Seacoast area of New Hampshire where I live. I have been asked about the nutrition content in the turkey version and finally got around to doing the calculations. Once again I deconstructed the sandwich, measured each ingredient which includes black olives, sliced red tomato, sliced pickles, green pepper, yellow onion slices, and provolone cheese and of source sliced turkey in a fresh Italian bread roll. To keep measurements as accurate as possible I ordered my sandwich without oil, the oil would have soaked into the roll making it weigh more. In my sandwich the bread weighed just a bit over 5 ½ ounces.
I calculated the nutrition information by weight for each ingredient and added them up – keep in mind this is estimation and a home calculation.
On line calculators estimated the carbohydrate in a 5 ounce roll to range between 72 grams to 94 grams for a 5 ounce roll, if the higher number is used calories would increase to 762 and total carbohydrate to 94 grams.
Total calories ( without oil) 682, total fat 19 grams, saturated fat 8.7 grams, total carbohydrate 72 grams, fiber 7.4 grams, protein 45.2 grams, sodium 2657 grams.
Adding 1 tablespoon of olive oil would add an additional 119 calories to the sandwich.
Selecting the turkey sandwich over the Original cold cut version appears to reduce saturated fat by about half; I estimated the original to contain 15.7 grams of saturated fat. When selecting a Moe’s sandwich eat it with a piece of fruit on the side, an apple is a much better choice than chips, chose a non-caloric beverage such as water, unsweetened ice tea or coffee. If you are trying to lose weight cut the sandwich in half and calories are only about 350, the same as in a frozen diet meal.
The reassembled sandwich is weighed, and of course eaten.
Ingredients are measured
Start by making Refried Beans , then fill a tortilla as pictured above, folding it so the ingredients are tightly wrapped inside. A 10-inch tortilla works best.
Cooking beans with onion and garlic makes them very flavorful, the name sounds as if they are very high in fat but they are not. Once prepared use as the filling for bean burritos or the base of a bean taco.
Prep Time 10 minutes Total Cook Time 20 to 25 minutes
Makes 8- ½ cup portions
2 tablespoons olive oil or canola oil
1 large onion, about 1 cup chopped
3 garlic cloves, chopped
1/ 2 teaspoon cumin
1 teaspoon chili powder
3 tablespoons tomato paste
½ teaspoon salt
¼ teaspoon pepper
2 - 15 ounce cans beans, drained and rinsed
1 cup water
- In a large saucepan heat oil add onions, garlic, cumin, and chili powder. Cook 5-8 minutes until onion is soft. Stir in tomato paste, salt and pepper, drained beans and 1 cup of water. Cook on medium heat, stirring occasional until the water cooks away and the beans are thick about 10 to 15 minutes Taste and add more salt, pepper or chili powder. Serve warm.
Total cook time 5 minutes, not including making re-fried beans.
Makes 10 burritos
1 can ( 16 ounce) re-fried beans or re-fried beans from recipe above
8 -10 inch flour tortillas, preferably whole wheat
2 cups shredded cheese
1 cup salsa
- Make the re-fried bean recipe above or heat canned or cold re-fried beans in a microwave safe dish 1-2 minutes until hot.
- Heat tortillas according to package or place in a stack on an oven-safe dish with a cover and microwave on high one minute; keep covered until ready to use.
- Place an equal amount of re-fried beans about 1/3 cup on one side of each warm tortilla, top with ¼ cup cheese and 1-2 tablespoons salsa, fold in half or roll tightly and eat right away .
To freeze: wrap each prepared tortilla in plastic and freeze until ready to reheat.
To reheat: remove from plastic, place on microwave safe dish and heat 60 to 90 seconds on high. In conventional oven: preheat to 350 degrees remove from plastic wrap, wrap in aluminum foil, bake 30 minutes, open foil wrap and bake 10 minutes more until crisp.
Variation, add 1-2 tablespoons cooked corn or cooked brown rice or some of each to bean mixture before wrapping burrito.
Wash a whole apple, slice 1/2 inch off the top and 1/4 inch from the bottom, as pictured below, this will keep it sitting up right when baked. Using a spoon or tip of a knife remove the core and all the seeds but do not pierce the other side.
Mix together a teaspoon of brown sugar, a sprinkle of cinnamon and a teaspoon of butter to make a crumbly dough. Stuff the dough into the hole where the core once was. Bake at 350 degrees for 20 minutes. Enjoy warm with a little cream on top.
Homemade catsup is a recipe I am experimenting with for a cooking project to do with kids. The recipe is delicious, not exactly health food but when you make it at home you add exactly what you want, and skip the high fructose corn syrup. I used brown sugar and honey instead of white sugar. Once I perfect the recipe I will post it to share.