Fit For Life Cookbook Food

NEW YORK GOODWICH

Steps:

• 1. 1 cup broccoli 1/2 cup cauliflower (optional) 2 tablespoons carrot; finely grated 2 tablespoons red cabbage, finely grated 2 tablespoons yellow squash, finely grated 1/4 cup barbecued onions (see below) 1 whole wheat tortilla, chapati (Indian flatbread), or pita 1 tablespoon eggless mayo or tofu mayo 3 thin slivers dill pickle 1/2 cup lettuce; finely shredded 1/2 cup alfalfa sprouts 2 avocado slices (optional) Dash Sea salt, Spike or salt-free seasoning Barbecued Onions (Makes enough for 3-4 Goodwiches): 2 teaspoons safflower oil 1 small white onion; sliced 1/2 tablespoon favorite bbq sauce (recipe recommends Hain's or Robbie's bbq sauce
• 2. To Make Goodwich: Prepare the vegetables. Cut broccoli into thin lengths, using only florets and upper portion of stalk. Break cauliflower into tiny florets. Place broccoli and cauliflower in vegetable steamer, covered, over boiling water for 5 minutes or until vegetables are tender when pierced with tip of sharp knife. Combine carrot, cabbage and squash and mix thoroughly. Prepare the barbecued onions, if desired. Assemble the goodwich. In hot dry skillet, heat tortilla or chapati* (See Note), turning from one side to the other until soft but not crisp. Place on large sheet of plastic wrap. Spread tortilla with eggless mayo. Add a line of broccoli down center. Crumble cauliflower and place aline of it on broccoli. Add a line of pickle, a line of grated vegetables, a line of barbecued onions. Top with lettuce, sprouts and avocado. Sprinkle with Spike or other seasoning, if desired. Roll tortilla tightly, crepe-style, around vegetables. Wrap tightly in plastic wrap until ready to serve. This Goodwich will keep for 2-3 days in the refrigerator. Cut it in half and push plastic wrap partially down, but leave one end closed to catch the drippy sauces.
• 3. To make Barbecued Onions: In a small skillet, heat oil; add onion and saute until it begins to soften. Add barbecue sauce and continue sauteing, stirring frequently, until onion is thoroughly wilted.
• 4. *Note: Or, if using pita, mic for a few minutes to soften it, and cut a sliver from top so pocket opens easily. I prefer the pita. Combine all other ingredients; mix well, and stuff into pocket.