Roast Pear & Goat Cheese Sandwich
Looking for something quick and tasty for lunch, which won’t pile on the calories – but measures up to the tempting treats you normally find in cafes and delis? I’ve got just the thing for you – my ‘Folded Roast Pear & Goats Cheese Sandwich’. There is a little bit of prep involved, but you could always make some of the ingredients ahead of time so it’s quick to make when you want it, or you could put it together before you go out to work. However you choose to make it, with fewer than 200 calories per serving, and LOTS of flavour, you’ll be glad you did!
Ingredients
Instructions
7 steps
Preheat oven to 400 degrees, then while you’re waiting, prepare the other ingredients.
Combine the oil and lemon juice in a bowl.
Peel the pears and remove the core and any seeds, then cut into ½” slices and gently toss in the oil and lemon juice mixture.
Lay out the pear slices on a baking sheet (one with rims, to catch any liquid that comes off the pears as they cook) and roast for 20 minutes, or until the pears are soft and lightly golden.
While the pears are in the oven, make your Zingy Goat Cheese Spread - combine all ingredients, cover and refrigerate until ready to use. You can leave out this step if you prefer to use a condiment / spread you prefer the taste of (goats cheese is an acquired taste!).
A few minutes before your pears are cooked, toast the bread and spread one half of each slice with your chosen condiment or the Zingy Goat Cheese Spread.
Put the spinach leaves and then the pears on the other half of each slice and gently fold the bread, pressing the ingredients together.
Notes: Ingredients
Canola oil – important to use cold-pressed and organic canola oil
- Canola is an oil that’s extracted from genetically modified rapeseeds.
- Often made with the industrial processing method, which creates higher levels of oxidized fats or trans fats (not good!).
- However, cold-pressed and organic canola oil doesn’t use the same processing methods, and as such, doesn’t contain so many oxidized fats or trans fats.
Wholewheat / Wholegrain / Brown pasta
- Like white bread, but not as soft in texture
- Brown / wholegrain bread is made from wholegrain flour – unrefined flour – which means it retains its nutritional value, and also has a more ‘earthy’ flavour.
- Whole wheat is much higher in fiber, vitamins B6 and E, magnesium, zinc, folic acid and chromium.
- How do you know it’s wholewheat? Check the label – first ingredient should be ‘wholewheat flour’!
- Good source of dietary fibre, which adds bulk to a meal and helps you feel full
In a 10-year Harvard study (1994), men and women who ate high-fibre breads had fewer heart attacks and strokes than those whose ate white breads. - Switching from white to wholewheat bread can lower heart disease risk by 20 percent, according to research from the University of Washington (2003)
