Creamy Cucumber Salad Sandwich Recipe

Overview

Welcome to a refreshing and delectable sandwich recipe that combines the crispness of cucumbers with a creamy dressing, perfect for a light lunch or an elegant tea-time treat. Our Creamy Cucumber Salad Sandwich is designed to be both satisfying and low in calories, making it a great choice for those mindful of their diet. This recipe is not only easy to prepare but also allows you to enjoy a flavorful meal with minimal effort. Here’s a detailed, professional guide to creating the perfect creamy cucumber sandwich, complete with ingredient measurements, preparation instructions, nutritional information, and SmartPoints values.

Ingredients

  • For the Creamy Cucumber Salad:
    • 1 large English cucumber (approximately 12 oz or 340 g)
    • 1 cup (240 ml) plain Greek yogurt (low-fat or non-fat for fewer calories)
    • 2 tablespoons (30 ml) mayonnaise (light or reduced-fat for fewer calories)
    • 1 tablespoon (15 ml) fresh lemon juice
    • 1 tablespoon (15 ml) chopped fresh dill (or 1 teaspoon dried dill)
    • 1 tablespoon (15 ml) finely chopped chives
    • 1 teaspoon (5 ml) Dijon mustard
    • 1/2 teaspoon (2.5 ml) garlic powder
    • 1/4 teaspoon (1.25 ml) onion powder
    • Salt and freshly ground black pepper to taste
  • For Assembling the Sandwich:
    • 8 slices of whole-grain bread (use low-calorie or light varieties if preferred)
    • 4-6 leaves of fresh lettuce (such as Romaine or Butterhead)
    • Optional: additional dill and chives for garnish

Instructions

  1. Prepare the Cucumber: Begin by washing the English cucumber thoroughly under cold water. Peel the cucumber if desired (though the skin can add extra texture and nutrients). Slice the cucumber thinly, aiming for approximately 1/8-inch (3 mm) thickness. If your slices are too thick, the sandwich may become cumbersome to eat.
  2. Salt the Cucumber Slices: Place the cucumber slices in a colander and sprinkle with a generous pinch of salt. Allow them to sit for about 10-15 minutes. This step helps to draw out excess moisture, which prevents the sandwich from becoming soggy. After the resting period, gently pat the cucumber slices dry with paper towels.
  3. Prepare the Creamy Dressing: In a medium-sized bowl, combine the plain Greek yogurt and mayonnaise. Add the fresh lemon juice, Dijon mustard, garlic powder, onion powder, and finely chopped dill and chives. Mix well until all the ingredients are thoroughly incorporated. Taste the dressing and adjust seasoning with salt and freshly ground black pepper according to your preference.
  4. Combine Cucumber and Dressing: Add the prepared cucumber slices to the creamy dressing. Gently fold the cucumber slices into the dressing until they are evenly coated. Be careful not to over-mix, as this could break up the cucumber slices and alter the texture of the salad.
  5. Assemble the Sandwich: Lay out the slices of whole-grain bread on a clean surface. If desired, lightly toast the bread for added texture. Spread a generous layer of the creamy cucumber salad mixture onto four of the bread slices. Top each with fresh lettuce leaves to add crunch and freshness. Place the remaining bread slices on top to complete the sandwiches.
  6. Cut and Serve: Carefully cut each sandwich diagonally or into quarters, depending on your preference. Arrange the sandwiches on a serving platter. For an extra touch of elegance, garnish with additional fresh dill or chives.
  7. Chill Before Serving: For the best flavor, allow the assembled sandwiches to chill in the refrigerator for about 10-15 minutes before serving. This allows the flavors to meld and enhances the overall taste experience.

Nutritional Information

  • Serving Size: 1 sandwich
  • Calories: Approximately 200 kcal
  • Total Fat: 6 g
  • Saturated Fat: 1 g
  • Cholesterol: 15 mg
  • Sodium: 300 mg
  • Total Carbohydrates: 28 g
  • Dietary Fiber: 5 g
  • Sugars: 6 g
  • Protein: 10 g

Weight Watchers (WW) SmartPoints

  • Freestyle/WW Blue & Purple Plan: 5 SmartPoints per serving
  • WW Green Plan: 6 SmartPoints per serving

Tips for Success

  1. Choosing Ingredients: Opt for a high-quality Greek yogurt for a rich and creamy texture. Using light mayonnaise reduces calorie content without sacrificing flavor.
  2. Texture Tips: Ensure that the cucumber slices are thoroughly dried to avoid excess moisture. This keeps the sandwich from becoming soggy and maintains its crisp texture.
  3. Customization: Feel free to experiment with additional herbs such as fresh mint or parsley for a unique twist. You can also add thinly sliced radishes or a sprinkle of paprika for extra flavor and visual appeal.
  4. Storage: If preparing in advance, store the creamy cucumber salad mixture and bread separately to prevent sogginess. Assemble the sandwiches just before serving for optimal freshness.
  5. Dietary Adjustments: For a gluten-free option, use gluten-free bread or wraps. For a vegan alternative, substitute Greek yogurt and mayonnaise with plant-based versions.

Conclusion

This Creamy Cucumber Salad Sandwich is a delightful and nutritious choice for anyone looking to enjoy a satisfying meal with a lower calorie count. With its crisp cucumbers, creamy dressing, and wholesome whole-grain bread, it offers a perfect balance of flavors and textures. Ideal for a light lunch or as part of a larger meal, this recipe is versatile and can be customized to suit various dietary preferences. Enjoy the fresh taste and health benefits of this delicious sandwich!