New York Goodwich

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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 355.4
  • Total Fat: 11.9 g
  • Cholesterol: 5.3 mg
  • Sodium: 984.6 mg
  • Total Carbs: 56.5 g
  • Dietary Fiber: 11.6 g
  • Protein: 12.1 g

View full nutritional breakdown of New York Goodwich calories by ingredient
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from Fit for Life by the Diamonds from Fit for Life by the Diamonds
Number of Servings: 1


    Broccoli, fresh, 1 cup, chopped
    Cauliflower, raw, .5 cup
    Carrots, raw, .25 cup, grated
    Cabbage, fresh, .25 cup, shredded
    Onions, raw, .25 cup, sliced
    Bread, pita, whole-wheat, 1 pita, large (6-1/2" dia)
    Kraft Mayo Light Mayonnaise (Mayo), 1 tbsp
    Dill Pickles, 1 spear
    Romaine Lettuce (salad), 0.5 cup, shredded
    Alfalfa sprouts, .5 cup
    Sweet Baby Ray's Honey Barbeque Sauce, .25 tbsp
    Canola Oil, 1 tsp


This recipe is from Fit for Life page 206 serves 1.

Prepare vegetables
Cut broccoli into small pieces using only florets and upper portions of stalk. Break cauliflower into tiny florets. Combine broccoli and cauliflower - steam. In a separate container shred carrots, cabbage, and lettuce. Add Sprouts. Slice pickle into 3 or 4 slivers set aside.

Barbecued Onions
Slice one whole onion. Heat oil in skillet, add onion and saute. And bbq sauce and saute for about 3 minutes. Adjust bbq sauce as needed. Set aside.

Assemble the sandwich
Heat the pita in the oven and make a small slit in top if there isn't one there already. Spread pita pocket with mayo. Combine all vegetables (except onions) and stuff into pocket. Layer with onions and pickle slices. Sprinkle with salt or salt free seasoning if desired.

I know this looks like a lot veggies to stuff into a pocket but it really fits! You have to shove it in though - make sure not to bust the pita! Wrap entire sandwich in plastic wrap so you don't lose all of the veggies and sauce. This sandwich may be a lot of work but it is nearly 3 servings of veggies for the day. Very healthy. The original recipe calls for yellow squash and an optional avocado although I never included them.


Number of Servings: 1

Recipe submitted by SparkPeople user WILDMTSKY.

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Member Ratings For This Recipe

  • Incredible!
    2 of 2 people found this review helpful
    A winner every time I've served it! The NY Goodwich sandwich is incredibly tasty, healthy and has won over even die-hard meat eaters. Tip: Don't toast or overheat the pita or it will crack and all the delicious juice will drip out! - 2/7/10

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  • made this recipe years ago and can honestly say my entire meat eating family loved this!!! glad to have found the recipe again. Try it and you will love it!!!!!! - 8/30/11

    Was this review helpful?   yes  No
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