how to make a healthy sandwiches

Sandwiches like the Reuben, the Dagwood and the Philly cheesesteak are staples of a guy diet. After all, what goes better with a cold beer and the baseball game?

But these machismo-laden meals don't come cheap. Consider those sandwich favorites to be are pit stops on the road to a beer belly -- or worse, obesity.

Even single-decker sandwiches can pack as much as 25 grams of fat, accounting for 50 percent of their total calories. It's not the cold cuts that make a sandwich fatty. It's the cheeses, sauces, and bacon strips that often get added to these lean meats.

As Good Morning America continues its Summer Weight Loss Challenge -- through a partnership with Men's Health magazine -- we took a look at how to make classic sandwiches healthy by adding flavorful, and healthy, ingredients.

Many of the recipes call for reduced-fat cheeses, fat-free mayonnaise or mustard, and whole-grain bread। To help meet about 20 percent to 25 percent of your daily fiber requirement, you should choose bread that contains 3 to 5 grams of fiber per serving and lists "whole wheat flour" as the first ingredient.


Spicy Philly Cheesesteak

Ingredients

1 medium onion, sliced

1 small red bell pepper, sliced

1 small green bell pepper, sliced

2/3 cup medium or hot salsa

4 multi-grain hoagie buns

1/2 cup shredded reduced-fat cheddar cheese

Directions

1. Cook the onion and bell peppers in a nonstick skillet until tender.

2. Add the salsa and heat until warm.

3. Construct the sandwiches with the buns, roast beef, onion, peppers and cheese, then warm them in the microwave for 1 to 2 minutes on high, or until the cheese starts to melt.

Makes 4 sandwiches

Per sandwich, 353 calories, 26 grams protein, 44 grams carbohydrates, 7 g total fat, 3 grams fiber.

Would you like to make a nice, steaming, pan full of fried rice? Fried rice is very easy to make, also delicious. It can be prepared in many ways, this is just one of them. It takes 20 minutes to prepare and it goes with lots of things! Read on to learn how to make this excellent dish!

Ingredient

1. White Rice that's previously been cooked
2. Carrots
3. Yellow Onion
4. Garlic
5. 3 Eggs
6. Bean Sprouts
7. Black Pepper
8. Salt
9. Fresh Ginger
10. Soy Sauce
11. Green Onion
12. Sesame Oil
13. Shrimp,Chicken,and/or pork/tofu(optional)

Steps

1. 4 cups previously cooked rice, at least 1 day old or it won't be good
2. Wash the vegetables. Then, dice the carrots and onions into small pieces. Set them aside for the next step
3. Add oil and heat up the pan to 100 degrees.
4. Toss the vegetables into the pan for about 3 minutes. Add 1 teaspoon of salt into the pan.
5. Boil the chicken or shrimp with the rest of the ingredients (optional)
6. Put a bit more oil into the frying pan.
7. Add an egg and scramble with the other ingredients
8. Toss the rice in carefully. Add approximately 2 to 3 tablespoons of soy sauce while frying.
9. Put fried rice on a dish and it's ready to serve!