1/2 cup plain, fat-free yogurt
1/2 cup cucumbers, chopped
1/4 cup onion, chopped
2 teaspoons fresh dill, chopped, or 1 teaspoon dried dill
1/8 teaspoon black pepper
1/8 teaspoon salt (optional)
4 slices whole-wheat bread
4 slices enriched white bread
8 ounces turkey breast, thinly sliced (or fat-free, low-sodium deli turkey)
Additional cucumber slices, as desired
Lettuce and tomato slices (optional)
Per serving: Calories: 245; Total Fat: 2 g; Saturated Fat: 0.14 g; Carbohydrate: 28 g; Fiber: 5 g; Protein: 21 g; Sodium: 317 mg.
Mix the yogurt, chopped cucumbers, onion, dill, pepper and salt (if using).
Divide the yogurt/cucumber mixture on all 8 slices of bread.
Top the whole wheat bread with turkey, cucumber slices and lettuce and tomato (if using).
Cover with the white bread slices.