Tuesday, May 31, 2011


 I'm addicted to this sandwich because my taste buds like the different textures and the salty/sweet/spicy flavors all mixed together. Best of all, they keep for a day or so and even get better tasting. Do not leave out the bbq onions - they are what make the sandwich. 

I have also used  bagged shredded slaw mix or whatever other veggies I have on hand.

Hope you like this as much as I do....

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 ( or zucchini- that's what I usually use)

1/4 cup Barbecued Onions (see below) 

1 whole-wheat tortilla, chapati, or pita

1 tablespoon mayonnaise

3 thin slivers dill pickle

1/2 cup lettuce finely shredded

1/2 cup alfalfa sprouts

2 slices avocado 

Dash of sea salt, Spike, or salt-free seasoning (optional)

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.

Barbecued Onions for Goodwich:

2 teaspoons safflower oil

1 small white onion, sliced

1/2 tablespoon barbecue sauce

Prepare the Barbecued Onions:

In a small skillet, heat oil. Add onion and sauté until it begins to soften. Add barbecue sauce, and continue sautéing, stirring frequently, until onion is thoroughly wilted. Makes enough for 3 or 4 Goodwiches. Leftover Barbecued Onions are delicious in any vegetable soup - that is if there are any left!

Assemble the Goodwich:

Heat the tortilla or pita in the microwave for 10 seconds or so, to soften it up so it doesn't crack when you roll it. Place on large sheet of plastic wrap. Spread tortilla with mayonnaise. Add a line of broccoli down center. Crumble cauliflower and place a line of it on broccoli. Add a line of pickle, a line of grated vegetables, and a line of Barbecued Onions. Top with lettuce, sprouts, and avocado. Sprinkle with Spike, if desired. Roll tortilla tightly, crêpe-style, around vegetables. Wrap tightly in plastic wrap until ready to serve. This Goodwich will keep for 2-3 days in the refrigerator (if you hide it from your friends and family!) Cut it in half and push plastic wrap partially down, but leave one end closed to catch the drippy sauces. YUM! Serves 1.

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