Dear Chef Kathleen,
 
I have sandwiches every day for lunch and sometimes for dinner too. I love mayonnaise but I know it's really fattening. What else can I put on my sandwiches that will taste really good and keep the sandwich moist?

J.P.


Dear JP,

A one-tablespoon serving of regular mayonnaise will cost you about 100 calories and 11 grams of fat. On average, most people use between 1 1/2 and 2 tablespoons per sandwich. That's 150-200 calories and 16-22 grams of fat before the bread, meat and cheese arrive.

Eat a sandwich with regular mayonnaise every day for lunch five times a week and you'll consume between 37,500 and 50,000 mayonnaise calories during the course of a year. That double dollop a day just might be costing you 10 to 14 pounds annually.

Low-fat mayonnaise has about half the calories and fat of regular mayonnaise. Nonfat mayonnaise has about 10 calories per one-tablespoon serving and 0 grams of fat. Switch from regular to nonfat mayonnaise and you'll slash your mayonnaise consumption by 90 percent, which could potentially add up to a weight loss—a 6-12 pound weight loss if you maintain all current eating and exercise habits. Kick in a little more exercise and it's easy to see how tiny behavioral changes can quickly add up to permanent weight-loss success.

Mayonnaise isn't the only game in town. Try some of these best bets between bread:

Cranberry mustard: Whisk 1 tablespoon grainy mustard together with 3 tablespoons canned or homemade cranberry sauce. Adjust seasonings according to taste. Best on turkey and roast beef sandwiches.

Balsamic vinegar and extra virgin olive oil: A drizzle of really good balsamic vinegar and a few drops of extra virgin olive oil will brighten up many a sandwich. Best on roasted chicken, caprese (mozzarella, tomato and basil) and roasted vegetable sandwiches.

Smashed roasted garlic: Preheat oven to 400 degrees. Remove outer skins from one head of garlic. Place root side down in shallow baking dish, fill with water to 1/3 way up garlic bulb. Cover tightly with foil. Roast to fork tender, about 20 minutes. Slice bulb in half horizontally, press out roasted garlic or pass through food mill. Best on grilled or roasted steak, pork or lamb sandwiches.

Herbed goat cheese: Whisk together 1 ounce good quality goat cheese. 3 ounces reduced-fat cream cheese, 2 tablespoons nonfat milk, 1/4 cup coarsely chopped herbs, salt and pepper to taste. Optional: minced shallots or garlic to taste. Best on roasted vegetable or roasted chicken sandwiches.

Roasted peppers: When red, yellow or orange bell peppers are on sale at the grocery store, I buy a whole bunch and roast them all at once. I freeze them in snack-size freezer bags. They're delicious on sandwiches and great in salads. They add a wonderful depth of flavor when added to soups and stews.

Dill yogurt cheese: Overnight, strain one 8-ounce container low-fat plain yogurt through a fine sieve, cheesecloth or coffee filter. Discard liquid. Add 1 tablespoon dijon mustard, 2 tablespoons chopped fresh dill, 1 tablespoon minced shallots, chives or garlic, juice from half a lemon and black pepper to taste.

Sandwich extras: Finally, sandwiches offer a unique opportunity to work in extra servings of vegetables and more nutrition. Some of my favorite sandwich toppers: leftover grilled vegetables such as eggplant, zucchini, fennel, carrots and onions.

Dill pickles are delicious but when you're feeling adventurous, try slices of pickled cauliflower, pickled peppers, tiny cornichon or a few smashed olives.

Mixed garden lettuces, baby spinach, radicchio, Belgian endive, curly cress, sprouts and even grated carrots are easy enough to layer on sandwiches too.

kd@chefkathleen.com