The Po’ Boy sandwich is a New Orleans institution. Although there are many variations of this belived sandwich made with ingredients as varied as oysters and chicken, it seems that the classic New Orleans Po’ Boy is made with roast beef. The story goes the sandwich was developed during a transit strike in 1929 to fill a poor man for a nickel. I’ve created a modern version that will fill you without adding extra pounds.

Makes 2 servings

  • 2 tablespoons reduced fat mayonnaise
  • 2 teaspoons Dijon mustard
  • 2 teaspoons cider vinegar
  • 1 tablespoon capers
  • Several drops hot pepper sauce
  • 12-inch whole grain French baguette (about 5-1/2 ounces)
  • 1/4 pound sliced, rare deli roast beef
  • 2 tablespoons reduced-fat shredded sharp Cheddar cheese
  • 1 medium tomato, sliced
  • Several lettuce leaves, sliced (about 1 cup)

Mix mayonnaise, mustard, vinegar, capers and hot pepper sauce together. Slice baguette in half lenthwise. Spread dressing on both cut sides of the bread. Place the roast beef on the bottom half and the cheese over the roast beef. Place the tomato slices over the cheese and finish with the lettuce. Close the bread with the top half and cut in half crosswise.

Per serving: 386 calories, (31 percent from fat), 13.4 g fat (3.4 g saturated, 3.0 g monounsaturated), 53 mg cholesterol, 27.3 g protein, 42.0 g carbohydrates, 7.1 g fiber, 800 mg sodium

– from the cookbook, “Prevention’s Fit and Fast Meals in Minutes,” by Linda Gassenheimer, in co-operation with Prevention Magazine.

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