90 Unit 1 Getting Started in the Kitchen
Copyright Goodheart-Willcox Co., Inc.
type of fl atbread. Flatbread is simply fl at, thin bread.
Tortillas and pita bread are examples of fl atbread.
Sandwiches and wraps are common choices
for packed lunches because they travel well and
can be eaten without utensils. These foods are
also popular for parties and picnics because they
are convenient to serve to a group.
There are many variations of sandwiches
and wraps. A variation is a product that differs
in some way from the standard form of that
product. For instance, a panini is a sandwich vari-
ation that is made with Italian bread. It is pressed
as it is toasted in a pan or special panini press.
Open-faced sandwiches have the fi lling ingredients
placed on a single piece of bread. Pinwheels are a
variation of a wrap. They are made by spreading
fl atbread with a fi lling and rolling it up. Then
the roll is sliced crosswise to show the bread and
fi lling spiraled together.
Sandwich and Wrap Ingredients
All sandwiches and wraps are made with
some type of bread and a fi lling. Any kind of
bread or rolls can be used to make sandwiches.
With the wide variety of breads available, the
possibilities are numerous. No matter what type
you choose, make sure it is fresh. Choose whole-
grain breads and rolls most often.
Sandwich and wrap fi llings are often protein
foods. Leftover meats and poultry are good choices.
Cheese, hard-cooked eggs, peanut butter, and
canned fi sh also make good fi llings. When choosing
fi llings, it is best to limit use of packaged luncheon
meats, which tend to be high in sodium. Using lower
sodium ingredients can reduce sodium content
significantly without loss of fl avor (Figure 5.4).
Lettuce, tomatoes, onions, and bell peppers
complement (complete or make better) many
Higher Sodium Choices Lower Sodium Choices
Top slice of bread
200 mg
Top slice of bread
110 mg
1 teaspoon mustard
55 mg
1 teaspoon mustard
55 mg
2 ounces of turkey
690 mg
2 ounces of turkey
440 mg
1 slice onion
1 mg
1 slice onion
1 mg
2 slices tomato
2 mg
2 slices tomato
2 mg
1 leaf of lettuce
2 mg
1 leaf of lettuce
2 mg
1 slice of cheese
310 mg
1 slice of cheese
135 mg
Bottom slice of bread
200 mg
Bottom slice of bread
110 mg
Total =1,460 mg
(per whole sandwich)
Total =855 mg
(per whole sandwich)
Robyn Mackenzie/Shutterstock.com
Figure 5.4 Consider sodium content when choosing ingredients for your sandwich.
Copyright Goodheart-Willcox Co., Inc.
type of fl atbread. Flatbread is simply fl at, thin bread.
Tortillas and pita bread are examples of fl atbread.
Sandwiches and wraps are common choices
for packed lunches because they travel well and
can be eaten without utensils. These foods are
also popular for parties and picnics because they
are convenient to serve to a group.
There are many variations of sandwiches
and wraps. A variation is a product that differs
in some way from the standard form of that
product. For instance, a panini is a sandwich vari-
ation that is made with Italian bread. It is pressed
as it is toasted in a pan or special panini press.
Open-faced sandwiches have the fi lling ingredients
placed on a single piece of bread. Pinwheels are a
variation of a wrap. They are made by spreading
fl atbread with a fi lling and rolling it up. Then
the roll is sliced crosswise to show the bread and
fi lling spiraled together.
Sandwich and Wrap Ingredients
All sandwiches and wraps are made with
some type of bread and a fi lling. Any kind of
bread or rolls can be used to make sandwiches.
With the wide variety of breads available, the
possibilities are numerous. No matter what type
you choose, make sure it is fresh. Choose whole-
grain breads and rolls most often.
Sandwich and wrap fi llings are often protein
foods. Leftover meats and poultry are good choices.
Cheese, hard-cooked eggs, peanut butter, and
canned fi sh also make good fi llings. When choosing
fi llings, it is best to limit use of packaged luncheon
meats, which tend to be high in sodium. Using lower
sodium ingredients can reduce sodium content
significantly without loss of fl avor (Figure 5.4).
Lettuce, tomatoes, onions, and bell peppers
complement (complete or make better) many
Higher Sodium Choices Lower Sodium Choices
Top slice of bread
200 mg
Top slice of bread
110 mg
1 teaspoon mustard
55 mg
1 teaspoon mustard
55 mg
2 ounces of turkey
690 mg
2 ounces of turkey
440 mg
1 slice onion
1 mg
1 slice onion
1 mg
2 slices tomato
2 mg
2 slices tomato
2 mg
1 leaf of lettuce
2 mg
1 leaf of lettuce
2 mg
1 slice of cheese
310 mg
1 slice of cheese
135 mg
Bottom slice of bread
200 mg
Bottom slice of bread
110 mg
Total =1,460 mg
(per whole sandwich)
Total =855 mg
(per whole sandwich)
Robyn Mackenzie/Shutterstock.com
Figure 5.4 Consider sodium content when choosing ingredients for your sandwich.