Classic sandwiches for meat lovers and vegetarians

Sandwiches will always be work lunch favourites because they're so easy to make and there are so many variations. Here, we give you a vegetarian and a meaty recipe to satisfy you no matter what your mood.

Preparation time: 15 minutes

Serves 4

• 125 g (1/3 c) prepared hummus
• 4 whole wheat lavash (Middle Eastern flatbread), 30 cm
• 125 g (1/4 lb) shredded reduced-fat pepper Jack cheese
• 1 large red pepper, seeded and thinly sliced
• 250 g (1 c) shredded carrots
• 3 baby cucumbers, thinly sliced
• 2 scallions (white and green parts), chopped
• 2 tomatoes, thinly sliced
• 450 g (1 3/4 c) shredded Romaine lettuce

1. For each wrap, start about five centimetres (two inches) up from the bottom of the lavash and spread about 125 grams (1/2 cup) hummus over the bottom half. Layer on the cheese, peppers, carrots, cucumbers, scallions, tomatoes and lettuce.
2. Fold the bottom of the lavash over the filling then fold in about 2.5 centimetres (one inch) of the sides. Roll firmly away from you.
3. Cut each wrap in half on a diagonal.

Per serving: 493 cal, 12 g fat (3 g sat), 74 g carbs, 18 g protein, 9 g fibre, 8 mg cholesterol, 724 mg sodium, 292 mg calcium.

Preparation time: 10 minutes

Cook time: 8 minutes

Serves 4

• 4 slices red onion, each about 1 cm (1/2 in) thick
• 4 slices tomato, each about 1 cm (1/2 in) thick
• 50 g (1/2 c) light mayonnaise
• 4 thin whole wheat or onion rolls, toasted
• 4 Romaine lettuce leaves
• 350 g (1 1/2 c) thinly sliced extra-lean roast beef, at room temperature4 slices reduced-fat sharp Cheddar cheese, at room temperature

1. Heat a large skillet over medium-high heat. When hot, coat the pan with cooking spray and add the onion slices. Cook until nicely browned, about three minutes per side. Remove to a plate and place the tomato slices in the skillet. Cook until heated through, one to two minutes per side.
2. Meanwhile, spread the mayonnaise on the tops and bottoms of the toasted rolls. Layer the lettuce, onions, tomatoes and cheese on the bottoms. Top with the roast beef and the tops. Let stand for one minute to warm through the cheese and roast beef before serving.

Fill your sandwich with other delectable, fresh vegetables and produce, like sliced red peppers, sprouts, thin-sliced carrots and even tiny, thin-sliced turnips.

Per serving:  352 cal, 15 g fat (5 g sat), 16 g carbs, 37 g protein, 6 g fibre, 70 mg cholesterol, 539 mg sodium, 213 mg calcium.