I never tire of sandwiches. There are so many ways to add layers of flavor and texture. From crunchy vegetables to smooth cheese to spicy sauces … the possibilities are truly endless. 
I have always thought of sandwich-making as a spontaneous affair based on what was available in the refrigerator or pantry, so when I saw a recipe telling me how to make one, I was intrigued. It was well worth following the instructions as the Cajun Pile-Ups spiced up my life!

The pepper sauce made of canola oil, hot sauce, cider vinegar and oregano leaves was very hot and as the recipe suggested, a little went a long way. I enjoy spicy foods but try using a milder hot sauce if you like a little less heat. The sauce not only added flavor but it replaced more traditional, higher saturated fat spreads and sauces, such as regular mayonnaise, Caesar dressing and pesto. It was a great way to add moistness to the sandwich without adding extra saturated fat or calories.  I’m now going to experiment using canola oil with other vinegar and spices to season my sandwiches!

Cajun Pile-Ups with Pepper Sauce

Sauce
1½ tablespoons canola oil
2 teaspoons Louisiana-style hot sauce
2 teaspoons cider vinegar
¼ teaspoon dried oregano leaves

½ of 16-ounce loaf multigrain Italian bread, cut into 8 slices

Sandwich
½ of 16-ounce loaf multigrain Italian bread, cut into 8 slices
4 cups (about 2 ounces) loosely packed, torn romaine pieces
2 tablespoons (1–2 ounces) pickled mild banana pepper rings, drained
1 medium tomato, cut into 4 slices and then halved
½ cup thinly sliced red onion
½ medium green bell pepper, thinly sliced
¼ lb deli sliced lean ham
2 thin slices (1½ ounces) reduced-fat Swiss cheese, cut in half

1. Combine sauce ingredients in a small bowl and stir until completely blended.

2. Drizzle one side of each bread slice with sauce and top four bread slices (sauce side up) with equal amounts of filling ingredients in the order listed, beginning with torn lettuce. Top with remaining bread slices (sauce side down), press down slightly, and cut each sandwich in half diagonally.

Yield: 4 servings. Serving size: 2 halves.

I watched as my daughter dipped her warm cheese bun into the sauce.  Her boyfriend, who follows the rules of the table, was dipping every mouthful of the chicken breast into the warm, red peppery mixture. My husband was stirring it into his mashed potatoes.

It was clear they all liked the Chicken with Roasted Red Pepper Sauce, so much that they tried the sauce with everything on the plate! Of course, recipes are guidelines to interesting combinations of ingredients that tantalize various taste sensations; inspirations to enhance something as traditional as chicken breasts with color and flavor; and suggestions for creating an “oh wow!” factor  with mid-week meals.

That’s what this recipe did for our household this Wednesday. In less than 30 minutes, the chicken was sautéed and cooked, the sauce was made and the rapini and cobs of corn were ready to serve. Healthy. Colorful. And completed in less time than it would have taken to get into the car and go to the local drive-through. This is one for our ”tried-and-true” recipe folder!

Chicken with Roasted Red Pepper Sauce

Canola oil cooking spray
1 teaspoon canola oil, divided
4 boneless, skinless chicken breast halves (4 ounces each), rinsed, patted dry, and pounded to ½-inch thickness
1 teaspoon salt-free grilling steak seasoning blend
½ teaspoon ground cumin

Sauce
1 tablespoon canola oil
1 cup (4 ounces) roasted red peppers
1 chipotle chile pepper
¼ cup water
1 teaspoon cider vinegar

¼ cup fat-free sour cream (optional)
2 tablespoons chopped fresh cilantro leaves (optional)

1. Coat a large nonstick skillet with cooking spray. Add 1 teaspoon canola oil and heat over medium-high heat. Sprinkle chicken with seasoning blend and cumin, add chicken to skillet, and cook 4 minutes. Turn chicken. Cook 3 minutes or until no longer pink in the center and juices run clear. Remove from heat and set aside.

2. Meanwhile, combine sauce ingredients in a blender; purée until smooth.

3. Add puréed mixture to any pan residue in the skillet over medium-high heat. Stir until well blended and heated through, about 15 seconds.

4. To serve, spoon sauce onto a serving plate and arrange chicken on top. Serve with sour cream and cilantro, if desired.

Yield: 4 servings. Serving size: 1 chicken breast and ¼ cup sauce.

Weekend mornings are the best. Leisurely breakfasts, coffee, visiting … it is so nice not to be in a hurry. I always try to have at least one nice breakfast over the weekend, whether it’s waffles, pancakes, “bacon ‘n’eggers” or my grandmother’s paskha. French toast falls into my ‘favorites’ category for breakfasts. I think it all started with my love for bread pudding. French toast is like a little slice of dessert in the morning, and is there really a better way to start the day?

I have a traditional recipe that I use, but I really enjoyed the additions in the French Toast with Blueberries and Creamy Apricot Sauce such as the orange zest and vanilla (once again similar to bread pudding).  I managed to forget to buy apricot fruit spread at the store, but had orange marmalade at home as a back-up and the sauce was exceptional. This recipe would be a perfect brunch item to serve for guests or an addition to your basic weekend menu!

French Toast with Blueberries and Creamy Apricot Sauce

Canola oil cooking spray

Toast
2 tablespoons canola oil, divided 30 mL
1¼ cups egg substitute 300 mL
¼ cup fat-free milk 60 mL
1 teaspoon orange zest 5 mL
1 teaspoon vanilla extract 5 mL
½ of 16-ounce loaf whole-grain Italian bread, cut diagonally into 8 slices, divided

Sauce
1 container (6 ounces/170 mL) fat-free or low-fat vanilla yogurt
3 tablespoons apricot fruit spread 45 mL
1 teaspoon orange zest 5 mL
1 teaspoon vanilla extract 5 mL
1 cup fresh (or thawed frozen) blueberries 250 mL

1. Place a large nonstick skillet over medium heat until hot. Coat skillet with canola oil cooking spray, add 1 tablespoon (15 mL) canola oil, and tilt skillet to lightly coat bottom.

2. Pour egg substitute, milk, zest, and vanilla into a 13 x 9-inch baking pan. Add four bread slices and turn several times to coat evenly. Place these bread slices in the skillet; cook 3 minutes on each side or until golden. Set aside on a separate plate and cover to keep warm. Repeat with remaining bread slices and canola oil.

3. Combine yogurt, fruit spread, and zest in a blender. Secure with lid and puree until well blended.

4. To serve, place two slices of French toast on each of four dinner plates, spoon equal amounts of yogurt mixture on each slice, and top with blueberries.

Yield: 4 servings. Serving size: 2 slices.

The Jicama and Sweet Lemon Salad is our new favorite for summer. It is refreshing and has many layers of flavor and texture. The citrus taste of the pineapple and sweet lemon vinaigrette combined with cilantro and a bit of bite from the red onion make it an ideal side for a barbeque.  I have also served it with ham for a family supper.

The biggest challenge in preparing this dish was finding and learning about jicama! I had tasted jicama in a fruit salad, but had never prepared it. Although it’s growing in popularity, jicama was not available the first few times I looked for it. The cookbook says you can substitute firm pears, but I opted for the real deal.  Our CanolaInfo recipe tester finally found jicama last month in one of our local grocery stores and brought me one for the salad. I have since fallen in love with it.

Jicama, also known as Mexican turnip or yam bean, is the edible tuberous root of the jicama vine. It is native to Mexico and Central America and usually available year-round in Latin American markets and supermarkets. It is more readily available from October to June in smaller grocery stores. Jicama is round and light brown in color and looks like a turnip. To prepare it, simply remove the skin with a knife or vegetable peeler and then cut into sticks or wedges, according to your recipe.

As with other Spanish words, the “j” in jicama is pronounced like an “h.” Jicama has a sweet flavor and a crisp, starchy texture. It is excellent raw in salads or simply served like carrot sticks with a dip. Jicama is a low-calorie, fiber-packed vegetable full of vitamin C and folic acid. I know you will enjoy this nutritious and delicious salad!

Jicama and Sweet Lemon Salad

1 small jicama (about 8 ounces total), peeled, thinly sliced, and cut into matchstick-size pieces (about 1½ cups total)
½ medium red bell pepper, thinly sliced and cut into 2-inch-long pieces
1 cup diced fresh pineapple
2 tablespoons chopped fresh cilantro leaves
¼ cup finely chopped red onion
1 teaspoon lemon zest
3 tablespoons fresh lemon juice
2 tablespoons pourable sugar substitute
2 tablespoons canola oil
2 teaspoons grated fresh ginger
⅛ teaspoon dried red pepper flakes

1. Combine all ingredients in a large bowl and toss gently, yet thoroughly, until well blended. Let stand 15 minutes before serving.

Yield: 8 servings. Serving size: ½ cup.