RMRecipe Cards 2.1.12

natural
whole grain
goodness®
Cuban-style Grilled Turkey Sandwich
Whole grain bread stuffed with turkey and cheese makes this ethnic-inspired sandwich a delight.
Prep Time: 10 Minutes Ready In: 10 Minutes Servings: 2
Ingredients:
2 tbsp Pickle relish, drained
1 tsp Fresh squeezed orange juice
½ tsp Sugar
Nonstick cooking spray
2 oz Deli-sliced turkey breast
2 slices Low-fat Swiss cheese
½ cup Fresh baby spinach
4 slices Roman Meal bread
Directions:
1. Combine relish, orange juice, and sugar together in a small bowl.
2. Spray large skillet or grill pan with nonstick cooking spray; heat over medium-high heat.
Add bread slices to pan. Layer with cheese, turkey and spinach, dividing ingredients
equally between two bread slices. Spread relish mixture on remaining bread slices.
3. Cook over medium-high heat until cheese begins to melt. Assemble into 2 sandwiches.
Cook one additional minute until toasted. Serve immediately.

Nutritional Information Per Serving
Calories: 250 Total Fat: 7g
Cholesterol: 20mg Sodium: 660mg
Total Carbohydrate: 34g Dietary Fiber: 3g
Protein: 17g Whole Grains: 11g
For more recipes and information about the Roman Meal Company, please visit www.RomanMeal.com

natural
whole grain
goodness®
Grilled Chicken Mojito Sandwich
Lime, chilies and mint create the perfect chicken sandwich. Fire up the grill and enjoy!
Prep Time: 10 Minutes Cook Time: 8 Minutes Ready In: 18 Minutes Servings: 2
Ingredients:
2 tbsp Low-fat mayonnaise
1 tbsp Fresh lime juice
1 tbsp Fresh mint, chopped
1 tsp Grated lime peel
½ tsp Minced Serrano chili
¼ tsp Sugar
1 small White onion
1 6 oz Boneless chicken breast
2 Lettuce leaves
¼ cup Fresh mint leaves
Directions:
1. Preheat grill or grill pan to medium high.
2. Combine mayonnaise, lime juice, chopped mint, lime peel, chilies and sugar together
in small bowl.
3. Cut onion into ¼-inch thick slices. Grill chicken breast, onions and bread over medium-high heat
until desired degree of doneness; remove from grill.
4. Spread 2 bread slices with mayonnaise mixture, dividing evenly. Slice chicken breast and place
on top of mayonnaise mixture along with mint leaves, grilled onion slices and lettuce. Top with
remaining 2 bread slices, creating 2 sandwiches.

Calories: 270 Total Fat: 3.5g

natural
whole grain
goodness®
Curried Egg White Salad Sandwich
In the mood for curry in a hurry? Try this better-for-you egg salad sandwich.
Ingredients:
4 Hard-boiled eggs
2 tbsp Red onions, thinly sliced
1 tbsp Fresh parsley, chopped
1 tsp White vinegar
½ tsp Curry powder
Salt and pepper, to taste
Directions:
1. Remove eggshells, separating egg whites from yolks; dice egg whites. Combine diced
egg whites with mayonnaise, onion, parsley, vinegar and curry powder in small bowl.
Add salt and pepper, to taste.
2. Spread egg salad between slices of bread, creating 2 sandwiches.


natural
whole grain
goodness®
Mediterranean Tuna Salad Sandwich
Tuna, artichokes and white beans dressed in pesto create a delicious twist on tuna salad.
Ingredients:
12 oz can Water packed tuna, drained
15 oz can White beans, drained and rinsed
14 oz can Artichoke hearts, drained and chopped
¼ cup Pesto
¼ cup Low-fat mayonnaise
2 tbsp Fresh lemon juice
¼ tsp Ground black pepper
6 Lettuce leaves
6 slices Roman Meal bread, toasted
Directions:
1. Combine tuna, beans, artichoke hearts, pesto, mayonnaise, lemon juice and black pepper
in medium bowl.
2. Place 1 lettuce leaf on each slice of toast and top with ½ cup tuna salad.


natural
whole grain
goodness®
Grilled Gruyere and Roasted Vegetable Sandwich
Eating your vegetables has never been more enjoyable.
Ingredients:
1 small Red bell pepper, cored and sliced into ¼-inch strips
1 small Zucchini, sliced lengthwise into ¼-inch strips
½ small Onion, peeled and sliced
2 tbsp Low-fat Italian-style salad dressing
2 oz Gruyere or Swiss cheese, thinly sliced
Directions:
1. Preheat oven to 400º F. Foil-line one baking sheet.
2. Place bell pepper, zucchini, onion and salad dressing in medium bowl; toss lightly.
Spread vegetables on baking sheet.
3. Bake 12 minutes or until tender. Remove from oven.
4. Layer cheese and roasted vegetables between slices of bread, creating 2 sandwiches.
5. Spray medium skillet with nonstick cooking spray; heat over medium heat. Cook on each
side for 2 to 3 minutes or until golden brown and cheese is melted.

natural
whole grain
goodness®
Grilled Green Apple and Gruyere Sandwich
Apple slices, Gruyere and honey on whole grain bread add up to a mouth watering twist on the classic grilled cheese.
Ingredients:
8 tsp Butter, softened
1 Granny Smith apple, cored, quartered and thinly sliced
1½ cups Grated Gruyere cheese
4 tbsp Honey
Salt and pepper
Directions:
1. Preheat large heavy skillet over medium heat.
2. Spread one side of each slice of bread with 1 teaspoon butter. Place 4 slices bread, butter side
down, into skillet.
3. Layer apple slices, cheese and honey evenly onto bread in skillet. Sprinkle with salt and pepper.
Top with remaining bread slices, butter side up, creating 4 sandwiches.
4. Cook sandwiches 3 to 4 minutes, or until the bottom slices of bread are golden brown. Carefully
flip each sandwich. Cook an additional 2 to 3 minutes until golden brown and cheese is melted


natural
whole grain
goodness®
Chicken Caesar Salad Sandwich
Like chicken Caesar salads? You’ll love this sandwich.
Ingredients:
1 cup Chopped, cooked chicken breast
¼ cup Low-fat Caesar salad dressing
¼ cup Finely diced red onion
2 tbsp Shredded Parmesan cheese
1 tbsp Fresh parsley, chopped
6 leaves Baby romaine lettuce
6 Cherry tomato halves
Directions:
1. Combine chicken, salad dressing, red onion, cheese and parsley in small bowl.
2. Place 3 lettuce leaves on each slice of toasted bread. Top each with ½ cup chicken salad.
Garnish with tomatoes halves.

Total Carbohydrate: 23.7g Dietary Fiber: 2.6g
Protein: 23.8g Whole Grains: 5.5g

natural
whole grain
goodness®
Southwestern Whole Grain Egg Sandwich
Like things a little spicy? This quick and easy egg sandwich is great anytime of the day.
Ingredients:
2 large Eggs
2 tbsp Shredded cheddar or jack cheese
2 tbsp Fresh salsa
2 tbsp Sliced green onions
Sliced avocado (optional)
Directions:
1. Spray medium skillet with nonstick cooking spray; heat over medium heat. Add eggs to pan;
cook 2 minutes on each side or until desired degree of doneness. Sprinkle with cheese;
cover and cook for 30 seconds until cheese melts. Remove from pan.
2. Top each slice of toasted bread with 1 egg, salsa, green onions and avocado slices.

Protein: 13g Whole Grains: 5.5g

natural
whole grain
goodness®
Whole Grain Caprese Sandwich Bites
These colorful bites combine fresh ingredients and healthy whole grains. Perfect for a picnic or lunch on the go.
Ingredients:
8 slices Roman Meal bread, toasted or grilled
2 tbsp Pesto
8 oz Mozzarella cheese, cut into ½-inch pieces
4 Roma tomatoes, cut into 4 slices each
32 Fresh basil leaves
8 8-inch bamboo skewers
Directions:
1. Trim crusts and cut each piece of toast into quarters for a total of 32 pieces.
Spread pesto onto each toast quarter.
2. Assemble on each skewer: toast quarter, 2 basil leaves, 1 tomato slice, 1 cheese slice
and toast quarter. Repeat, for a total of 2 sandwich bites per skewer.


natural
whole grain
goodness®
Roast Beef and Arugula Sandwich
Whip up this roast beef favorite for lunch done right.
Ingredients:
2 tsp Horseradish
4 slices Tomato
4 oz Lean roast beef, very thinly sliced
1 cup Arugula or wild greens
Directions:
1. Spread mayonnaise and horseradish evenly over 2 slices of bread.
2. Layer tomato, roast beef and arugula on top of mayonnaise and horseradish. Top with remaining
slices of bread, creating 2 sandwiches.


natural
whole grain
goodness®
Teriyaki Turkey Meatballs
Asian spices, lean turkey and Roman Meal whole grain goodness make the perfect meatball.
Ingredients:
1 lb Lean ground turkey
½ cup Thinly sliced green onions
1 Egg, slightly beaten
3 tbsp Reduced-sodium soy sauce
1 tbsp Brown sugar
2½ tsp Fresh ginger, minced
1½ tsp Fresh garlic, minced
1½ tsp Red chili sauce (optional)
36 pieces Pineapple (fresh or canned chunks)
Directions:
1. Preheat oven to 375º F. Foil-line one baking sheet.
2. Break bread slices into pieces; place in blender or food processor. Process
until finely ground into crumbs. Remove ¾ cup, reserve remaining bread crumbs.
3. Combine ground turkey, ¾ cup bread crumbs, green onions, egg, soy sauce, brown sugar,
ginger, garlic, pepper and chili sauce in medium bowl. Divide turkey mixture into 36,
1-inch balls. Roll meatballs in remaining bread crumbs and place on baking sheet.
4. Bake 20 to 25 minutes until cooked through. Remove from oven.
5. Assemble meatballs and pineapple chunks on skewers.
Nutritional Information Per Serving (3 skewers)
Protein: 22.5g Whole Grains: 3g

natural
whole grain
goodness®
Whole Grain Panzanella Bread Salad
Seasonal freshness and whole grain goodness make this salad burst with flavor.
Ingredients:
3 tbsp Olive oil, divided
2 tbsp Parmesan cheese, shaved or grated
3 cups Cherry tomatoes, cut in half
2 cups Cucumbers, seeded and diced
1 cup Chickpeas, rinsed and drained
1
⁄2 cup Red onion, finely sliced
1
⁄3 cup Red wine vinegar
1
⁄4 cup Fresh basil leaves
Directions:
1. Preheat broiler to 400º F. Foil-line one baking sheet.
2. Brush bread lightly on both sides with 1 tablespoon olive oil; place on baking sheet.
Broil about 2 minutes, turning once, until golden. Watch carefully to avoid burning.
Remove from oven. Sprinkle cheese on one side of toasted bread; return to oven for about
20 seconds until cheese is melted and bubbly; cool completely. Cut bread into 1-inch pieces.
3. Combine tomatoes, cucumbers, chickpeas, onion, vinegar, basil and remaining 2 tablespoons olive oil
in large serving bowl. Sprinkle with salt and pepper to taste. Top with bread pieces just
prior to serving.


natural
whole grain
goodness®
Raspberry Hazelnut Truffle Toast Bites
This sweet treat is light on calories and ready in minutes.
Ingredients:
¼ cup Chocolate hazelnut spread
36 Fresh raspberries
Directions:
1. Trim crusts and cut each slice of toast into 3 even pieces for a total of 12 pieces.
Spread 1 teaspoon chocolate hazelnut spread on each piece. Top with 3 raspberries.


natural
whole grain
goodness®
Strawberry Ricotta Stuffed Whole Grain French Toast
Whole grains and fruit balance the creamy stuffing in this decadent breakfast.
Ingredients:
½ cup Low-fat ricotta cheese
2 tsp Granulated sugar
4 large Eggs, beaten
½ cup Milk
½ tsp Vanilla extract, divided
2 cups Fresh sliced strawberries, divided
Powdered sugar
Maple syrup (optional)
Directions:
1. Combine ricotta cheese, sugar and ¼ teaspoon vanilla in small bowl; mix well. Combine eggs, milk
and remaining vanilla in shallow bowl; mix well.
2. Spread ricotta-sugar mixture evenly over four bread slices. Top each slice with ¼ cup sliced
strawberries and remaining bread slices to form 4 sandwiches.
3. Spray large skillet with nonstick cooking spray; heat over medium heat. Carefully dip sandwiches
in egg mixture, coating both sides. Cook on each side for 2 to 3 minutes or until golden brown.
4. Sprinkle with powdered sugar and top with remaining strawberries. Serve with maple syrup, if desired.

natural
whole grain
goodness®
Whole Grain Bread Pudding
with Caramelized Bananas
Add some whole grain goodness to your dessert.
Ingredients:
6 slices Roman Meal bread, cut into ½-inch cubes
2 cups 2% milk
2 large Eggs, slightly beaten
½ cup Brown sugar
½ tsp Vanilla extract
2 Bananas, quartered and sliced
2 tbsp Brown sugar
Directions:
1. Preheat oven to 350º F. Grease six 8-ounce ramekins or custard cups.
2. Place bread cubes in large bowl. Combine milk, eggs, sugar and vanilla in medium bowl;
stir until blended. Pour milk mixture over bread cubes; set aside for 10 minutes. Stir in sliced
bananas. Divide mixture evenly into prepared ramekins. Place ramekins on baking sheet.
3. Bake 30 to 35 minutes until puffy. Remove from oven. Place on wire racks for 10 minutes.
4. Preheat broiler to 400º F.
5. Sprinkle each bread pudding with 1 teaspoon brown sugar. Place on baking sheet and
broil 2 minutes until browned. Watch carefully to avoid burning.

Total Carbohydrate: 41.7g Dietary Fiber: 2g

natural
whole grain
goodness®
Whole Grain Asparagus and Red Pepper Strata
Packed with veggies and healthy whole grains, this dish is perfect for breakfast or brunch.
Ingredients:
5 slices Roman Meal bread, cut into ¼-inch cubes
1 tsp Olive oil
½ cup Diced onion
1 tbsp Minced garlic
2 cups Asparagus, trimmed and cut into ½-inch pieces
1 cup Red bell pepper, cored and cut into ½-inch pieces
4 large Eggs, slightly beaten
1 cup Milk
1 cup Shredded Romano or Parmesan cheese, divided
¼ tsp Salt
¼ tsp Ground pepper
Directions:
1. Preheat oven to 400°F. Foil-line one baking sheet. Lightly grease 1-quart casserole or
8 x 8-inch baking dish.
2. Place bread cubes on baking sheet. Bake 10 minutes until golden brown. Remove from oven.
3. Meanwhile heat olive oil in large skillet over medium heat. Add onions and garlic; cook 2 minutes
stirring occasionally. Add asparagus and red pepper; cook 3 minutes, stirring occasionally,
until just tender.
4. Combine eggs, milk, ¾ cup cheese, salt and pepper in large bowl. Add bread cubes and
vegetable mixture; stir gently until combined. Pour mixture into prepared baking dish. Sprinkle
with remaining ¼ cup cheese.
5. Bake 30 to 35 minutes or until set and lightly browned.


natural
whole grain
goodness®
Tomato and Garlic Bread Soup
Delicious and hearty, this quick vegetarian soup is light on calories and packed with nutrition.
Ingredients:
1 tbsp Olive oil
½ cup Diced yellow onion
½ tsp Fresh garlic, minced
¼ tsp Dried red pepper flakes
2 cups Low-sodium vegetable broth
1 can (14.5 oz) Italian-style crushed tomatoes, undrained
4 slices Roman Meal bread, toasted and cut into ½-inch pieces
3 tbsp Fresh basil leaves, thinly sliced
2 tbsp Parmesan cheese, shaved (optional)
Directions:
1. Heat oil in large saucepan over medium-high heat. Add onion, garlic and red pepper flakes.
Cook 3 to 5 minutes until onion is tender, stirring occasionally. Add broth, tomatoes
and bread cubes. Cook until simmering, stirring occasionally. Stir in basil.
2. Divide into 4 serving bowls. Top with cheese and additional basil if desired.


natural
whole grain
goodness®
Whole Grain Florentine Egg Cups
Whole grain bread cups stuffed with eggs, spinach and feta. Quick, easy and delicious!
Prep Time: 5 Minutes Cook Time: 20 Minutes Ready in: 25 Minutes Servings: 6
Ingredients:
4 Eggs, beaten
½ cup Chopped baby spinach leaves
¼ cup Crumbled feta cheese
¼ tsp Chopped fresh oregano leaves
Salt and pepper, to taste
Directions:
1. Preheat oven to 350º F.
2. Trim crusts from bread. Press gently into 6 muffin cups. Bake 20 minutes
until golden brown; remove from oven.
3. Spray medium skillet with nonstick cooking spray; heat over medium heat. Add eggs,
spinach, cheese, oregano and salt and pepper. Cook, stirring occasionally, until desired
degree of doneness.
4. Fill bread cups with cooked egg and cheese mixture.
Top with oregano sprigs if desired.


natural
whole grain
goodness®
Whole Grain Sea Salt and Garlic Croutons
Add a whole grain garlicky crunch to your next salad.
Ingredients:
1 loaf Roman Meal bread
6 tbsp Olive oil
2 tsp Chopped garlic
1
⁄2 tsp Sea salt
Directions:
1. Trim crusts from bread slices and cut into 1-inch cubes. Let stand for 2 hours or overnight.
2. Pre-heat oven to 350°F.
3. Combine oil and garlic. Drizzle evenly over bread cubes; stir gently to evenly coat. Sprinkle with salt.
4. Bake 10 to 12 minutes, stirring once, or until golden brown. Cool completely.


natural
whole grain
goodness®
Whole Grain French Toast and
Tropical Fruit Kabobs
Tropical fruit and a hint of lemon zest lift these whole grain bites above the ordinary.
Ingredients:
2 large Eggs, beaten
¼ cup Milk
1 tsp Vanilla extract, divided
1 tbsp Granulated sugar
2 tsp Fresh lemon zest
18 1-inch cubes fresh fruit (kiwi, pineapple, mango)
Yogurt and honey (optional)
Directions:
1. Combine eggs, milk and vanilla extract in shallow bowl; mix well. Combine sugar and lemon zest in
small bowl; set aside.
2. Trim crusts and cut each piece of bread into quarters for a total of 24 pieces.
3. Spray large skillet with nonstick cooking spray; heat over medium heat. Dip bread pieces in egg
mixture, coating both sides. Place in skillet and cook for 1 to 2 minutes or until golden brown. Cook on
second side for 1 to 2 minutes or until golden brown.
4. Assemble 4 pieces French toast and 3 pieces fruit on each skewer for a total of 6 skewers. Sprinkle
with lemon sugar. Serve with yogurt and honey if desired.

natural
whole grain
goodness®
Grilled Eggplant and Portobello Mushroom Sandwich
A hearty veggie sandwich that will fill you up without filling you out.
Ingredients:
1 large Portobello mushroom, cleaned and sliced into ½-inch strips
6 slices Eggplant, ¼-inch thick
2 tbsp Low-fat Italian-style salad dressing
2 oz Fat-free feta cheese, crumbled
Directions:
1. Preheat grill or grill pan to medium.
2. Spray mushroom and eggplant slices with nonstick cooking spray.
Place on grill and cook 2 to 3 minutes, turning once, until tender. Drizzle with Italian dressing.
3. Layer cheese and roasted vegetables evenly between slices of bread, creating 2 sandwiches.
4. Return sandwiches to grill. Cook on each side for about 1 to 2 minutes or until golden brown
and cheese is melted

natural
whole grain
goodness®
Italian-Style Turkey Meatball Skewers
Naturally packed with Italian flavor and whole grain goodness, these meatballs are perfect for a quick bite or party appetizer.
Ingredients:
1 lb Lean ground turkey
2 Egg whites
1 small White onion, diced
½ cup Fresh basil, chopped
¼ cup Sun dried tomatoes, packed in oil, diced
2 tsp Garlic, chopped
½ tsp Sea salt
36 Fresh basil leaves
18 Cherry tomatoes, cut in half
2 cups Prepared marinara sauce
Directions:
1. Preheat oven to 375° F. Foil-line one baking sheet.
2. Break bread slices into pieces; place in blender or food processor. Process until finely ground into
crumbs. Remove ¾ cup, reserve remaining bread crumbs.
3. Combine turkey, ¾ cup bread crumbs, egg whites, onion, chopped basil, sun dried tomatoes, garlic,
pepper and salt in medium bowl. Divide turkey mixture into 36, 1-inch balls; roll in remaining bread crumbs.
Place on baking sheet.
4. Bake 25 to 30 minutes, until cooked through. Remove from oven.
5. Assemble meatballs, basil leaves and tomatoes on skewers. Serve with prepared marinara sauce.

natural
whole grain
goodness®
Whole Grain Smoked Chicken and Goat
Cheese Sandwich Bites
Ideal for at-home entertaining, these sandwich bites are sophisticated yet easy to assemble.
Prep Time: 10 Minutes Ready in: 10 Minutes Servings: 2
Ingredients:
1 tsp Fresh garlic, minced
2 tsp Olive oil
2 tbsp Soft goat cheese
4 pieces Sun dried tomatoes, packed in oil, thinly sliced
4 oz Smoked chicken, thinly sliced
1 cup Fresh mache or baby spinach
Directions:
1. Trim crusts and cut each piece of toasted bread into quarters for a total of 16 pieces. Combine oil and
garlic; brush evenly over bread quarters. Spread goat cheese onto each toast quarter.
2. Layer sun dried tomato slices, chicken and mache between bread quarters, creating 8 sandwich bites.

natural
whole grain
goodness®
Whole Grain Apple and Herb Stuffing
Lighten up your stuffing recipe by using whole grain bread, olive oil, dried fruit and apples.
Ingredients:
2 cups Chicken or vegetable broth
1 cup Dried cherries or cranberries
1
⁄3 cup Olive oil
3 large Onions, diced
2 Granny Smith apples, cored and diced
1 tbsp Fresh thyme and sage, chopped
1 cup Pecans, chopped and toasted (optional)
Salt and black pepper, to taste
Directions:
1. Preheat oven to 350°F.
2. Place bread cubes on two baking sheets in single layer. Bake 15 minutes, stirring several
times, until golden brown; remove from oven.
3. Meanwhile, heat broth in small saucepan over high heat. Add cherries; remove from heat.
Heat oil in large skillet over medium heat. Add onions and apples; cover. Cook 15 minutes, stirring
occasionally, until softened.
4. Place broth with cherries and onion-apple mixture in large bowl. Stir in bread cubes and herbs;
season with salt and pepper. Add pecans if desired. Transfer into 3-quart casserole
or 9 X 13-inch baking dish; cover with foil.
5. Bake 30 minutes; remove foil. Bake an additional 10 to 15 minutes until top is slightly browned.


RMRecipe Cards 2.1.12

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