No doubt, sandwiches make for convenient, tasty meals—and they have the potential to be healthy. But a close look at what many people grab at the sandwich shop or pack in a brown bag shows they aren’t always the most nutritious choice.

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Even healthier-sounding options can be surprisingly high in calories and sodium. (Sandwiches are the third top source of sodium in the American diet.) For example, the 8-inch Veggie Guacamole sandwich at Quiznos has 810 calories and 1,610 mg of sodium, while a homemade turkey and swiss on rye with mayo can have 540 calories and 940 mg of sodium.

These three healthy sandwiches keep calories and sodium in check, and help you boost your intake of whole grains and vegetables or fruit. While the pulled chicken sandwich (pictured above) may be a little messy to take on the go, it does work well for dinner.   

Russian Roast Beef Wrap

Makes 1 sandwich

1 whole wheat wrap or flatbread (about 100 calories)
2 teaspoons Russian dressing
1 ounce goat cheese

2 ounces thinly sliced low-sodium roast beef
1 cup baby spinach leaves

1⁄2 cup thinly sliced red pepper strips

2 tablespoons thinly sliced red onion slices
4 roasted asparagus spears

Directions: Evenly spread wrap with Russian dressing and goat cheese. Place remaining ingredients on top of wrap and tightly roll up.

Per serving: 360 calories, 13 g fat, 27 g protein, 6 g fiber, 510 mg sodium


Turkey and Brie Sandwich With Apple Butter

Makes 1 sandwich

1 small whole wheat pita
2 tablespoons no-sugar-added apple butter
2 ounces roasted turkey breast
1 ounce brie cheese
½ medium apple, thinly sliced
2-3 red lettuce leaves

Directions: Spread apple butter on both sides of the pita. Fill pita with turkey breast, brie, apple slices, and lettuce leaves.

Per serving: 398 calories, 10 g fat, 26 g protein, 5 g fiber, 382 mg sodium


Asian Fusion Pulled Chicken Sandwiches With Broccoli Slaw

Makes 4 sandwiches

For the chicken
1 pound boneless, skinless chicken thighs
3 cloves garlic, chopped

2 tablespoons chopped fresh ginger

3 tablespoons reduced sodium teriyaki sauce

1⁄4 cup water
6 scallions, chopped, green and white parts separated
4 whole-grain hamburger buns, split and toasted

For the slaw
1 bag (12 ounce) broccoli coleslaw mix
1⁄2 red bell pepper, seeded and sliced;
1 small jalapeno pepper, seeded and chopped
3 tablespoons rice vinegar
1 tablespoon sesame oil

1 teaspoon sugar
2 tablespoons chopped fresh cilantro

2 tablespoons chopped peanuts

Directions
1. Place chicken in slow cooker. Top with garlic, ginger, teriyaki sauce, and white parts of scallions. Stir to coat.

2. Cook on high, 4-5 hours or on low for 7-8 hours until chicken is very tender.

3. Remove chicken to a cutting board and shred with 2 forks.

4. Return chicken to slow cooker and mix with juices in the pot while you prepare the slaw.

5. In a large bowl, combine slaw mix, red pepper, jalapeno, vinegar, oil, sugar, and cilantro. Stir until well blended. Top with remaining scallions and peanuts.

6. Place chicken on roll. Top with slaw and serve.

Per serving: 360 calories, 14 g fat, 30 g protein, 8 g fiber, 590 mg sodium