Reubens are pretty tasty, there’s no denying that. But the average reuben sandwich you get at a deli comes fully loaded with close to 1,000 calories and a day’s worth of salt. Here’s one example: the reuben at Schlotzsky’s has 882 calories, 37 g of fat, 2100 mg of sodium, and half a day’s worth of cholesterol.
Problem is, most of ya’ll think by ordering a “turkey reuben” you’re doing your health a favor.
Nope. The turkey reuben at Schlotzsky’s has only 853 calories. So you save a whopping 29 calories by going the “healthy turkey route.”
I decided to take a foray into the healthier side of this delicious sandwich and attempt to create one that replaced all the bad stuff and still tasted great. I think I succeeded. But, you be the judge. Here’s my Healthy Veggie Reuben:
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- 2 tsp. Olive Oil
- 1/4 cup Red Onion (sliced)
- 3 cups Baby Spinach
- 2 slices Reduced Fat Swiss Cheese
- 1/2 cup Sauerkraut
- 1/4 cup Sprouts
- 1 Tomato (sliced)
- Black Pepper (to taste)
- 2 T Reduced Fat Mayo
- 1.5 T Ketchup
- 2 tsp. Capers (chopped)
- 4 slices Whole Wheat Bread
- 1 tsp. Pickles (chopped)
Heat 1 tsp. olive oil in nonstick pan over medium heat. Add onion and cook until lightly browned, approximately 5 minutes. Add the baby spinach and cook an additional 2 minutes.
Remove the spinach and onions and add remaining 1 tsp. of olive oil to pan. Add 4 slices of bread to pan and place cheese slices and sauerkraut on 2 of the slices and tomato, spinach, sprouts, and onion on the other 2 slices. Cover and cook for a few minutes over medium-low heat until cheese is melted then combine ketchup, capers, mayo, and pickles together and divide sauce evenly between the 2 sandwiches.
310 calories, 13 g fat (2.5 saturated), 40 g carbs (7 g fiber), 16 g protein, 885 mg sodium