Veggie Bagel Sandwich

Veggie Bagel Sandwich

Veggie Bagel Sandwich

Back in March of 2014 I made a bagel sandwich that we made in the deli of the grocery store I used to work at,  Vegetable Sandwich with Dill Sauce was my take on that grocery store sandwich.

Fast forward a few years and it’s time for a healthy re-make. Not that the original wasn’t good for you, but there is always room for improvement right???

Since becoming a Weight Watchers point counter, I try and revamp my favorite foods to be the least number of points as possible. Bagel are 9-10 points and cheese is another 4….. thats 14 points…yikes…no way does that fit in my 23 point world!

Veggie Bagel Sandwich

2 ingredient bagel recipes are all over Pinterest. What the heck I gave them a whirl. Impressive is all I can say…..oh wait….. super easy too!! Self rising flour and greek yogurt. I know right too easy!

So, what do they taste like?? Really, really good and they toast up like a dream. Toasted bagels are the base of my Veggie Bagel Sandwich, so I’m off to a good start.

Dill sauce made from greek yogurt, dill, dijon, and a splash of vinegar is the prefect fresh spread for all those veggies.

Veggie Bagel Sandwich

As far as the veggies……..go crazy use what ever veggies you like. In the original I used cheese and feel free to add it if you like. My veggie choice was tomato, cucumber, peppers, and spinach. Next time I will add the red onion that I forgot……

Veggie Bagel Sandwich is a healthy, vegetarian, good for you sandwich. Perfect for that brown bag lunch or anytime you want a light refreshing sandwich.
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Veggie Bagel Sandwich

Veggie Bagel Sandwich

  • Author: Marty Boyd
  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Total Time: 35 minutes
  • Yield: 4 sandwiches
  • Category: Sandwich
  • Method: Bake
  • Cuisine: American

Ingredients

For Bagel

1 cup self rising flour

1 cup plain greek yogurt

egg for egg wash

For Sandwich

1/2 cup plain greek yogurt

2 tablespoons fresh dill chopped

1 teaspoon dijon mustard

1 teaspoon rice wine vinegar

Salt & Pepper to taste

Tomatoes, sliced

English cucumber, sliced

Green, red or orange bell pepper, sliced

Fresh spinach chopped


Instructions

For Bagels

Preheat oven to 350 degrees.

Combine  self rising flour and  Greek Yogurt in a bowl until a dough starts to form. Turn on a lightly floured surface and knead into a dough. Divide  dough into four pieces.

Roll dough into ropes and form a circle pinching the ends together. Place bagels onto baking sheet.  Make an egg wash by beating 1 egg with a tablespoon of water and brush over bagels.

Bake for 15 to 20 minutes.

Sprinkle with seasoning of your choice.

For Sandwich

In a small bowl, stir together the yogurt, dill, mustard, vinegar, 1/8 teaspoon salt, and 1/8 teaspoon pepper.

Split and toast the bagels.

Spread  dill sauce on each side of each the toasted bagel half.  Layer the veggies in what ever order you wish. 

Place the top on the sandwich and enjoy.


Notes

I use Fage 0% greek yogurt

Keywords: Weight Watchers, bagel, bake, veggies, sandwich, good for you, greek yogurt, healthy

Cauliflower Potato-ish Salad

Everything old is new again…..Cauliflower Potato-ish Salad is my new version of potato-ish salad. In the post below I had made my very favorite potato salad. 

Cauliflower Potato-ish Salad

As I have mentioned in the past month or so I have joined Weight Watchers. Reformulating some of my favs to a more point friendly versions has been a challenge and fun! Plus I’ve had some really great results!

So, below is my original post, and the comments in red are the changes I made making Baby Red Potato Salad into Cauliflower Potato-ish Salad. Continue reading “Cauliflower Potato-ish Salad”

Salmon Cakes

Salmon Cakes or better know in some circles as Salmon Patties, were a staple dinner when we were kids.

Salmon Cakes

You remember, the canned salmon that you had to pick through to try and get rid of the bones and cartilage that was in with the salmon. I always though it was gross, but truth be told I was never a big salmon patty lover as a kid.

Turns out the bones and cartilage are edible and full of calcium……who knew? That still as a kid, would not have swayed me. I ate them, because anyone of a certain age knows, you ate what was in front of you or you went hungry. Beside they weren’t awful just not my fav.

Salmon Cakes

So, fast forward a few years….ok maybe more than a few, but I learned the love of real, honest to goodness salmon. Not from a can, but from the sea……such a big difference. If possible buy wild caught salmon, fresh is best.

Now, when I say fresh, I mean wild caught, not fresh in the meat case at the grocery store. Actually, don’t assume that fresh is always better than frozen fish. Sometimes frozen is better than fresh. Plenty of frozen fish is put on ice on boats right after it’s caught to preserve its freshness. I buy frozen frequently.

Salmon Cakes

It’s easy to like salmon, its tender, mild-tasting, and versatile. It’s even easy to cook—the fatty texture helps keep the fish tender and moist, so the perfect choice for Salmon Cakes. Plus its loaded with those all important Omega’s.

Using fresh salmon for these Salmon Cakes keeps them moist, as using canned can result in dry cakes. Some Miracle Whip, and as I always say…..mayo if you must…….I prefer Miracle Whip, grainy mustard, capers, dill, and green onions, plus panko crumbs ( I love these ) bind the fresh salmon together.

Salmon Cakes

I used my 1/3 cup measure as a measure and a form. The mixture pressed into the 1/3 cup measure makes the perfect cake.

A quick visit to the frying pan to brown them, and then into the oven to finish.The oven time is the perfect time to make the sauce.

Greek yogurt, lemon, juice, dill, green onion, and mustard make a beautiful sauce to slather over the Salmon cakes. Creamy, lemony, dilly = yummy!

Salmon Cakes

The salmon cakes need a bed to lay on and what better than spinach? Just a olive oil, lemon juice, mustard vinaigrette, tossed with the spinach make a pretty little bed for the Salmon Cakes.

To serve, place the dressing spinach on a plate or serving platter, depending if you are serving individual or family style. Then place the salmon cakes on the bed of spinach. Top each cake with the yogurt sauce, and garnish with extra dill and capers if you wish.

Pass the lemon wedges and dig in………

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Salmon Cakes

  • Author: Marty Boyd
  • Yield: 4

Ingredients

  • 1 pound fresh skinless, boneless salmon
  • 1/4 cup panko breadcrumbs
  • 2 tablespoons plus 2 teaspoons grainy mustard, divided
  • 2 tablespoons Miracle Whip or mayo
  • 1 1/2 tablespoons fresh dill, chopped and divided
  • 3 green onions, finely chopped, keeping white and green parts separate
  • 2 teaspoons capers
  • 2 tablespoons olive oil, divided
  • 1/4 cup plain Greek yogurt
  • 2 tablespoons lemon juice, divided
  • 2 cups spinach, silvered
  • Lemon Wedges for serving.

Instructions

  1. Preheat oven ot 400*
  2. Cut salmon into small dice pieces and place in a large bowl. Stir in panko crumbs, 2 tablespoons mustard, Miracle Whip, 1 tablespoon dill, white part of green onions, and capers. Mix until well combined.
  3. Using a 1/3 cup measure scoop patties onto a baking sheet lined with parchment paper. The measuring cup forms a nice patty. You should have 8 patties. Place in refrigerator for 5-10 minutes.
  4. Over medium high heat, heat 1 tablespoon oil: cook patties until golden brown. Transfer patties to a clean baking sheet lined with parchment and place in preheated oven for 10-12 minutes or until cooked through..
  5. While patties are in the oven, in a small bowl combine yogurt, 1 tablespoon lemon juice, 1 1/2 teaspoons mustard, 1/2 tablespoon dill, and green part of green onion. Season with salt and pepper and set aside.
  6. In a small bowl place 1 tablespoon oil, 1 tablespoon lemon juice, and remain 1/2 teaspoon mustard, whisk to combine well.
  7. Chopped spinach into slivers and place in a large bowl, toss with oil, lemon juice mustard mixture.
  8. To serve place a bed of spinach and two patties on each plate, top with yogurt sauce, and garnish with capers and dill if desired. Serve with extra lemon wedges.