Chopped Italian Whole Grain Sandwich

This Italian-American lunch recipe combines authentic flavors with modern cooking techniques. Ready in 20 minutes, serves 4 people. Serve immediately with a side of mixed greens, carrot sticks, or fresh fruit. Best enjoyed fresh to maintain the crunch of the vegetables.

Cuisine: Italian-American Type: Lunch Time: 20 min Servings: 4 Calories: 477 per serving
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Nutrition Information

Each serving contains approximately 477 calories and 32.0g of protein. Macronutrients include 40.0g carbohydrates and 21.0g fats per serving.

Per Serving

Calories
477
Protein
32.0g
Carbohydrates
40.0g
Fats
21.0g

Total

Calories
1908
Protein
128.0g
Carbohydrates
160.0g
Fats
84.0g

Ingredients

This recipe requires 13 ingredients. All ingredients are commonly available at grocery stores.

  • 4.0 whole Whole Grain Sub Rolls
    sliced horizontally, interior soft bread scooped out to create a shell
  • 0.5 lb Low-Sodium Oven Roasted Turkey Breast
    thick slice from deli, then diced into 0.5 inch cubes
  • 3.0 oz Uncured Turkey Salami
    nitrate-free, chopped into small squares
  • 4.0 oz Provolone Cheese
    reduced fat, chopped into small squares
  • 1.0 whole Romaine Lettuce
    head, washed and finely chopped
  • 2.0 whole Roma Tomatoes
    seeded and diced small
  • 0.5 whole English Cucumber
    diced small (leave skin on for nutrients)
  • 0.25 whole Red Onion
    finely minced (soak in cold water for 5 mins to mellow flavor)
  • 0.25 cup Mild Banana Peppers
    drained and roughly chopped
  • 3.0 tbsp Extra Virgin Olive Oil
    high quality for dressing
  • 2.0 tbsp Red Wine Vinegar
    aged
  • 1.0 tsp Dried Oregano
    rubbed between palms to release oils
  • 1.0 clove Garlic
    fresh, grated into a paste

Instructions

Follow these 5 steps to prepare this dish. Each step includes detailed instructions for best results.

1. Mise en Place and Produce Washing

  1. Gather a large mixing bowl, a small bowl for dressing, a sharp chef's knife, and a large cutting board.
  2. Wash 1 head (1 head) of Romaine lettuce, 2 whole (2 whole) Roma tomatoes, and 0.5 whole (0.5 whole) English cucumber under cold running water; pat dry thoroughly.
  3. Retrieve 0.5 lb (227 g) turkey, 3 oz (85 g) salami, and 4 oz (113 g) provolone cheese from the refrigerator to take the chill off slightly for easier dicing.
  4. Prepare a small bowl of cold water for soaking the onions.

2. Vegetable Preparation and Chopping

  1. Finely mince 0.25 whole (0.25 whole) red onion and immediately place in the prepared cold water to soak for at least 5 minutes to mellow the flavor.
  2. Cut 2 whole (2 whole) Roma tomatoes in half, remove seeds, and dice into small 0.25 inch (0.6 cm) pieces.
  3. Dice 0.5 whole (0.5 whole) English cucumber into small cubes, keeping the skin on for texture.
  4. Roughly chop 0.25 cup (60 ml) mild banana peppers after draining them.
  5. Finely chop the washed Romaine lettuce into bite-sized ribbons to match the size of the other diced ingredients.
  6. Place all chopped vegetables (except the soaking onions) into the large mixing bowl.

3. Protein and Cheese Dicing

  1. Slice 0.5 lb (227 g) thick-cut turkey breast into 0.5 inch (1.25 cm) cubes.
  2. Chop 3 oz (85 g) turkey salami into small 0.25 inch (0.6 cm) squares.
  3. Dice 4 oz (113 g) reduced-fat provolone cheese into small squares matching the salami size.
  4. Add the turkey, salami, and cheese to the large mixing bowl with the vegetables.

4. Italian Vinaigrette and Bread Preparation

  1. Grate 1 clove (1 clove) of garlic into a paste using a microplane or fine grater directly into the small bowl.
  2. Add 3 tbsp (45 ml) olive oil, 2 tbsp (30 ml) red wine vinegar, and 1 tsp (5 ml) dried oregano (rubbed between palms) to the garlic; whisk vigorously until emulsified.
  3. Slice 4 whole (4 whole) grain sub rolls horizontally, but not all the way through if creating a hinge, or fully separated if preferred.
  4. Use fingers to scoop out the soft interior bread from the top and bottom halves to create a hollow shell for the filling.

5. Filling Combination and Portioning

  1. Drain the red onions from the water, pat dry with a paper towel, and add to the large mixing bowl.
  2. Pour the prepared vinaigrette over the chopped ingredients in the large bowl.
  3. Toss the mixture thoroughly with tongs or a spoon until every piece is evenly coated with dressing.
  4. Spoon the chopped mixture generously into the hollowed-out sub rolls, packing it in tightly.

Plating

  1. Lay the hollowed-out bottom halves of the whole grain rolls on a clean wooden board or work surface.
  2. Spoon the chopped mixture generously into the bread shell, packing it down tightly to ensure a dense, flavorful filling that won't fall out.
  3. Place the top half of the roll over the mound of ingredients and press down firmly with your palm to compact the sandwich.
  4. Using a sharp serrated knife, slice the sandwich in half diagonally to create a clean cut that reveals the beautiful mosaic of chopped ingredients.
  5. Arrange the sandwich halves on a plate or board lined with deli paper for an authentic shop-style look, turning the cut sides outward to show off the filling.

Family Beverage

Sparkling water with fresh lemon slices and basil

Alcohol Beverage

Chilled Pinot Grigio or light Italian lager

Serving Suggestions

Serve immediately with a side of mixed greens, carrot sticks, or fresh fruit. Best enjoyed fresh to maintain the crunch of the vegetables.

Notes

Scooping out the interior of the whole grain rolls reduces carbohydrates and allows for more nutrient-dense filling. Chopping ingredients to a uniform size ensures a balanced flavor in every bite. For the best texture, mix the filling with the vinaigrette immediately before assembling the sandwich.

Storage

Store any leftover chopped filling in an airtight container in the refrigerator for up to 2 days. If possible, store the dressing separately and mix just before serving to keep the vegetables crisp. Keep the whole grain rolls in a sealed bag at room temperature for up to 3 days to maintain their texture.

Freezing

Do not freeze the prepared filling or assembled sandwich, as the fresh lettuce, cucumbers, and tomatoes will lose their crunch and become soggy. The hollowed bread rolls can be frozen in a freezer-safe bag for up to 1 month; simply thaw them at room temperature for 1-2 hours before using.

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