Muffaletta Makeover: A Leaner, Flavor-Packed Delight
Creative Cooking for the Health-Conscious Gourmet
Recipe
Muffaletta is a New Orleans favorite. The typical recipe includes several processed cured meats; this healthier version replaces them with leaner, lower sodium options. This recipe requires preplanning as the filling must be refrigerated overnight before assembling the sandwich but the deliciousness is worth it.
Ingredients:
1 cup green pimento olives
½ cup black olives
½ cup olive oil
½ cup diced pimentos
1/3 cup Giardiniera (Italian relish)
2 Tbsp capers
½ cup chopped parsley
1 Tbsp fresh or 1 tsp dried oregano
1 tsp dried basil
½ cup Red bell pepper
7 ounces chicken breasts, thinly sliced
7 ounces uncured ham
7 ounces provolone cheese, sliced
1 Italian bread round (~1 pound)
Instructions
Drain and dice green pimento and black olives
Drain and dice Giardiniera
Combine olives, pimentos, Giardiniera, and olive oil
Add capers, chopped parsley, oregano, and basil
Stir well, cover and refrigerate overnight
Thinly slice the red bell pepper
Cut bread in half horizontally and remove most of the soft crumb from the top and the bottom leaving about 1” of bread and crust on each, so it resembles 2 bread boats
Drain the refrigerated mixture, reserving the liquid
Spread about 1 tsp of the liquid on each bread half
Add the olive mixture to each bread half
Layer each half with chicken, red peppers, provolone, ham
Put the bread halves back together
Wrap in plastic and refrigerate for at least 1 hour placing a weight on the loaf to compress
Remove from refrigerator about 20 minutes before serving
Slice and enjoy
Nutritional Information
Makes 10 Servings
Nutrients in a serving: Calories 355, Total Fat 15g, Saturated Fat 4g, Cholesterol 35mg,
Total Carbohydrate 34g, Dietary fiber 2.2g, Protein 19g, Potassium 180mg, Sodium 800mg
Chef and Author:
Mary B Grosvenor, MS, RD chef author
Medically Reviewed by FibonacciMD editors.
Editor’s note: Editor’s note: appropriate for low-calorie, low carb, low saturated fat, high protein meal.
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