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Old 05-18-2006, 01:50 PM   #1
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Location: Houston, TX
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Default Be your own Subway®

I love the nutritional value of a 6" Subway Ham sandwich with all the vegetables. I wanted to see if I could make the same sandwich at home and save a few more calories and cut the cost on my budget. These take about 5 minutes to make and are fantastic. The Subway 6" wheat bread has 210 calories. The ham accounts for 60 calories. To add more protein, I get extra ham. The sandwich the way I order it at Subway comes to 360 calories. By building my own, I managed to get the same amount of protein but cut the calories for the finished product to 290 and if I say so myself, improve on the taste!

Here is what I did. First, I went to the store and found the leanest ham they had. 2oz for 60 calories with little fat at all. Then I had them slice that 4 pound boneless ham as thin as they could. When I got it home, I made as many 4 oz portions as I could and froze most of them for later use. I found a nice looking wheat fresh baked bread at the store. It was only 140 calories for about 6" of bread.

Next, I got all of the items I would need.

Lettuce (I shredded it)
Purple onions
Dill pickles
Cucumber (sliced thin)
Carrot (grated - I got whole carrot)
Banana peppers sliced
Jalapeños sliced
Baby fresh spinach
Red Wine Vinegar
Sliced Black Olives
Yellow Mustard

I found I can make these for about 1/2 the cost of buying them at Subway.


Take the bread and cut about 1/2 way. Tear it gently the rest of the way to make sure the "hinge" stays intact.

I spray 5 shots of I Can't believe it is not butter spray on the open bread.

Put the 1/2 the ham onto each side of the bread. Put on aluminum foil and toast in a toaster oven until golden.

Now, add the mustard, lettuce, tomato's, spinach, cucumbers, pickles, Jalapeños, banana peppers, carrots black olives, onions, pepper to taste and splash with red wine vinegar.

Use the knife to hold the veggies in and close. Cut in 1/2 and have a filling nutritious meal at a great value! One of the things they taught us was to eat a "rainbow". By that I mean pick foods with color. Reds, black, green, yellow you name it - this thing has it. Lots of great vitamins, minerals and phitochemicals!(sp?) However you spell it.

I wish you the very best!
Charles - Houston, TX

"The future is not some place we are going, but one we create. The paths are not found, but made, and the activity of making them changes both the maker and the destination."
John Schaar

Link is to an interview about my weight loss experience.
http://askcharles.mymethodistblog.com/ My Weght Loss blog

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Old 05-19-2006, 09:34 AM   #2
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Location: United States
Posts: 3,509


I'm crazy about Subway and frequently 'mock' their subs by making something similar at home. So I do the same thing
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Old 05-21-2006, 05:24 PM   #3
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Location: Ontario Canada
Posts: 673

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I can't handle going toSubway and spending that kind of money on a SANDWICH!!!! DH and I went there last week, and it was almost $25, and we only got sandwiches and drinks.... That's nuts!!!!

"You can have anything you want--if you want it badly enough. You can be anything you want to be, do anything you set out to accomplish if you hold to that desire with singleness of purpose." ~ William Adams
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