From The Nutritionist

Campbell Global Nutrition Team
Authors:
Campbell Global Nutrition Team

Supreme Stacker Challenge

In celebration of National Sandwich month, the Campbell Nutrition team was tasked to create a supreme stacker, sandwich or wrap. The only rules were as follows – develop and share a power-packed sandwich that is both nutritious AND delicious. Let your nutrition knowledge, creativity and love of food shine!

Which hero reigns supreme? You decide. Just click on the Like button and we will see who rates highest at the end of the month!

Anita’s Feature: Mediterranean Flatbread Sandwich w/ Hummus & Feta

When I'm craving a satisfying sandwich at work at lunchtime, I head to our Campbell Café and ask our deli counter attendant to fix my favorite sandwich with hummus, feta cheese, and fresh veggies on a calorie-controlled thin roll or sandwich flat bread. I usually skip the free pickle and enjoy some fresh fruit in season on the side instead!

*Nutrition Information: Calories: 236, Total Fat: 9g, Saturated Fat: 3g, Cholesterol: 12mg, Sodium: 479mg, Total Carb: 31g, Dietary Fiber: 9g, Protein: 12g

Kate’s Feature: Fresh Italian Panini-Style Sandwich

I like to use my indoor grill for more than just burgers and chicken. What’s better than a delicious sandwich made with some fresh, homegrown ingredients? A warm, toasted one, featuring Pepperidge Farm® Whole Grain bread of course! This year we are growing lots of tomatoes in our garden, including grape, heirloom and beefsteak varieties, a perfect fit for any sandwich. While the grill heats up, lightly brush the bread with olive oil, a smear of pesto, and then layer vine-ripened tomatoes, fresh mozzarella and locally grown (from my neighbor’s garden) basil. Spare your family the added heat waves from the oven on a hot summer night. Cheers to this hassle-free summertime sandwich!

*Nutrition Information: Calories: 417, Total Fat: 20g, Saturated Fat: 5g, Cholesterol: 22mg, Sodium: 551mg, Total Carb: 47g, Dietary Fiber: 7g, Protein: 17g

Alex’s Feature: Falafel, Feta & Veggie Packed Pita

Falafel, which is just ground chickpeas or fava beans (fiber rich), is a traditional Middle Eastern food and easy to enjoy all year round. You can buy falafel mixes at the grocery store and little prep is required - just add water, let sit, and then cook. When frying the falafel, make patty-like shapes (verses balls) because it’s easier to fit into the pita – fry in heart healthy fats, like olive or canola oil. To assemble your sandwich, cut 100% whole wheat pita bread in half, spread some Tzatziki sauce or Bolthouse Farms® Yogurt Dressing inside the pita, pop in some falafel and top with diced cucumbers, tomatoes, peppers, and feta cheese. Enjoy!

*Nutrition Information: Calories: 380, Total Fat: 24g, Saturated Fat: 4g, Cholesterol: 10mg, Sodium: 757mg, Total Carb: 35g, Dietary Fiber: 6g, Protein: 10g

Jenny’s Feature: California BLT

Just a little West Coast twist on the classic BLT – replace mayonnaise with a healthy fat! Mash a couple slices of avocado and spread onto Pepperidge Farm® Whole Grain Ancient Grains bread. Toast for a wholesome crunch-to-the-bite. Top with one or two strips of Applewood Smoked bacon, fresh lettuce, and tomato slices. Enjoy outside with some V8® Carrot Mango Fruit & Vegetable Juice Blend and natural sunshine-derived vitamin D this summer!

*Nutrition Information: Calories: 410, Total Fat: 20g, Saturated Fat: 4g, Cholesterol: 17mg, Sodium: 552mg, Total Carb: 49g, Dietary Fiber: 10g, Protein: 17g

Ericha’s Feature: Peanut Butter & Fruit Sandwich: A New Take on the Classic PB&J

Almost everyone grew up with the usual peanut butter and jelly sandwich for lunch. My sandwich puts a new spin on this classic by using fresh fruit in place of jelly. For this warm, tasty sandwich, toast up two slices of Pepperidge Farm® Whole Wheat Cinnamon Swirl Bread with Raisins and spread a layer of smooth, creamy peanut butter on each. Pile onto one piece of toast, sliced strawberries and blueberries, or any berry you like, which are full of good-for-you antioxidants. Top with your other slice of toasty bread and enjoy this new world of taste, texture, and color all in the palms of your hands!

*Nutrition Information: Calories: 384, Total Fat: 19g, Saturated Fat: 2g, Cholesterol: 0mg, Sodium: 366mg, Total Carb: 44g, Dietary Fiber: 8g, Protein: 14g

Trish’s Feature: Heirloom Tomato and Avocado Breakfast Sandwich

I am always trying to get more veggies in my diet and the toughest meal for me is breakfast. My new favorite sandwich solves this problem. Creamy avocado and fresh tomato straight out of the garden star in this remake of the traditional breakfast sandwich. I cook up an egg over medium (still soft yolk) in a non-stick fry pan and toast up 2 slices of Pepperidge Farm® Sprouted Grain bread. Once toasted I layer on slices of avocado (about ¼ of a medium avocado), thinly sliced tomato, basil and egg. Finish with a dash of salt and pepper to taste and enjoy! With the rich creamy taste of the avocado, egg and savory tomato you’ll never miss the butter, cheese and meat that usually star in these sandwiches. Try it today and you’ll be hooked! My family is ☺

*Nutrition Information: Calories: 376, Total Fat: 17g, Saturated Fat: 3g, Cholesterol: 184mg, Sodium: 380mg, Total Carb: 43g, Dietary Fiber: 9g, Protein: 20g

Note: Nutrition information doesn’t reflect season to taste with salt and pepper as individual preference/usage may vary.

Niki’s Feature: Thin Roll Veggie Pizzas

I like when I find easy and delicious ways to add more whole grains and vegetables to my day and since pizza is one of my favorite foods it’s a great opportunity to do just that. I split and carefully top a whole wheat thin roll or flat bread with Prego® Veggie Smart® Pizza Sauce, shredded part-skim mozzarella cheese and vegetables of my choice like sliced red bell peppers, mushrooms and spinach then heat in a toaster oven and enjoy!

*Nutrition Information: Calories: 240, Total Fat: 8g, Saturated Fat: 3g, Cholesterol: 18mg, Sodium: 590mg, Total Carb: 31g, Dietary Fiber: 8g, Protein: 15g

 

Sandwiches are a great opportunity to fit in whole grains, veggies, fruit, lean protein, delicious taste and texture– that you can make quickly and hold in your hands. We hope you try and enjoy our featured sandwiches and that they inspire you to get creative in the kitchen!

 

*Nutrition information is based on the amounts of ingredients the recipe developers used for their version of the recipe. As you change/modify to meet your own preferences, nutrition will be altered.

 

Three cheers for National Sandwich month!

The Global Nutrition Team & Campbell Nutrition Interns

For Global Nutrition bios visit Meet the Experts

 

Additional Bios

Ericha Grace, Campbell Intern

Ericha is a graduate student at West Chester University working on her Master of Science degree in Community Nutrition. This past May, she graduated from WCU with honors with her Bachelor of Science in Nutrition and Dietetics. Ericha plans to take the Dietetic Technician, Registered exam later this summer to further her career in the dietetics field. She learned a wealth of information about the food industry during her internship in the Global Nutrition and Regulatory Affairs departments and hopes to apply this knowledge in her future career with health and wellness.

 

Jenny Moylett, Campbell Intern

Jenny is going into her senior year at Penn State University, University Park studying Nutrition and Dietetics. This past summer Jenny worked with the Nutrition and Regulatory Affairs Teams at Campbell Soup as an intern. Through this experience, she discovered the role of a dietitian in the food industry, a route she did not know was possible for a dietitian before. Upon graduation, Jenny will complete a dietetic internship and hopes to either work as a clinical dietitian or further pursue the food industry.

 

Kate Williams, RD, LD

Kate received her bachelor's degree in dietetics from the University of Delaware and completed her dietetic internship at Johns Hopkins Bayview Medical Center. She has over ten years of experience in a variety of nutrition-related practice areas including clinical nutrition, weight management counseling, health and wellness and nutrition education. Kate has worked as a nutrition consultant to the Campbell Soup Company since 2005.


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En Papillote Technique

1. Prepare the parchment paper
Get a large piece of parchment paper, approximately 2.5 times as large as a single portion of food. Cut the paper into a heart shape, lightly brushing one side with oil. This creates a slight barrier to water, preventing the paper from becoming soaked too quickly. Another option, though not as attractive, is to use tin foil instead of parchment paper.

2. Select the ingredients
This is a very quick-cooking approach, so it works best with tender proteins such as fish and shellfish. The accompanying ingredients, like julienned vegetables (matchstick size), must be small enough to cook at the same rate as the fish. In some cases the vegetables can be blanched, or quickly cooked in boiling water, to ensure proper doneness. Fresh herbs will go a long way in providing flavor.

3. Assemble the packet
Lay the oiled, heart-shaped paper on a baking tray, oiled side up. Season your vegetables with salt, pepper, extra virgin olive oil, and half of the herbs. Toss them around for an even coat. Place enough for one portion on half of the paper. Bunch them up to create a bed for your fish, leaving about two inches between the food and the edge of the paper. Place the seasoned fish on the vegetables and sprinkle the remaining herbs. Add a splash of the liquid on top of the fish, just enough to add moisture.

4. Seal the packet
To seal, fold the heart over to enclose the fish and vegetables (so it resembles a teardrop). Starting at the top of the heart, fold about 1/4" of the edge toward the center. Fold over again to create a seal. Continue along the length of the parchment, folding each section twice. When you get to the point of the heart, twist and fold to finish the seal.

5. Bake your dinner
Bake the packet in a 425°F oven for 10-14 minutes, depending on the size of the fish. The packet will puff and brown while in the oven and as the steam builds. When cooked, remove from the oven and carefully place the packet on a plate. With a knife or scissors cut an "X" on the top and fold back the edges for a dramatic presentation and a delicious, healthy meal.

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Spicy Flounder and Clams with Summer Vegetables

Prep Time: Less than 20 minutes
Cooking Time: 10-14 minutes
Yield: 2 servings

Ingredients:

  • 1/3 cup carrots, finely cut julienne
  • 1/3 cup sugar snap peas, cross cut thinly
  • 1/3 cup zucchini, yellow, finely cut julienne
  • 6 each cherry tomatoes, cut in half
  • 1 Tbsp. shallot, minced
  • 1 clove garlic, minced
  • 1 Tbsp. extra virgin olive oil
  • 2 tsp. parsley, fresh, minced
  • Dash salt
  • Dash black pepper
  • 6 oz. fillet, flounder (2 fillets, 3oz. each)
  • 2 Tbsp. Low Sodium Spicy Hot V8® 100% Vegetable juice
  • 3/4 lb. clams, in the shell

Instructions:

  1. Preheat the oven to 425°F.
  2. Combine the carrots, sugar snap peas, zucchini, cherry tomatoes, shallot, garlic, extra virgin olive oil, half of the parsley, salt and pepper in a bowl. Toss well to combine.
  3. Lightly oil two large heart shaped pieces of parchment paper.
  4. With the parchment paper on a sheet tray, place half of the vegetable mixture in the center of one half of each heart leaving about a 2" border.
  5. Lightly season each fillet with salt and pepper. Fold or roll the fillet to create a uniform thickness and place on top of the vegetables.
  6. Top the fish with the remaining herbs and the Low Sodium Spicy Hot V8® 100% Vegetable juice.
  7. Place half of the clams around each portion of vegetables and fish.
  8. Fold the heart over to enclose the fish and vegetables so that it resembles a teardrop.
  9. Starting at the top of the heart, fold about 1/4" of the edge towards the center. Fold over again to create a seal.
  10. Continue with this method along the length of the parchment packet folding each section twice to make an attractive edge.
  11. When you get to the point of the heart twist and fold to finish the seal.
  12. Bake the packets for 10-14 minutes (depending on the thickness of the fish).
  13. Remove from the oven and serve by cutting an "X" in the top and folding back the edges.

Nutrition Information (per serving):

Calories 180, Total Fat 9g, Saturated Fat 1g, Monounsaturated Fat 5g, Polyunsaturated Fat 1g, Cholesterol 50mg, Sodium 450mg, Carbohydrate 10g, Fiber 2g, Sugar 4g, Protein 16g.