The Reuben Versus The Rachel: A Comparison
Sláinte! With St. Patrick's Day just over the horizon, the traditions of the Emerald Isle will once again pop like clover on menus and dinner tables. Nutrition experts from Avera Heart Hospital offer a comparison between the Reuben sandwich and its better-for-you cousin, the Rachel.
In addition, you'll find a healthier Coleslaw recipe that is delicious, yet a bit less indulgent than the traditional fare of St. Patrick's Day.
The Reuben
- 3 ounces thinly sliced corned beef
- 2 slices rye bread
- 2 ounces sauerkraut
- 1 tablespoon Thousand Island dressing
- 1 slice Swiss cheese
- Butter
- 547 calories
- 31 grams fat
- 106 milligrams cholesterol
- 2,346 milligrams sodium
- 39 grams CHO
- 28 grams probiotics
Benefits: Sauerkraut is fermented so it is a good source of probiotics; they're known to benefit gut health.
Risks: LOADED with calories and sodium
The Rachel
- 3 ounces thinly sliced turkey
- 2 slices rye bread
- ½ cup coleslaw (recipe below)
- 1 slice Swiss cheese
- Olive oil
- 411 calories
- 17 grams fat
- 45 milligrams cholesterol
- 954 milligrams sodium
- 38 grams CHO
- 25 grams probiotics
Benefits: In both cases, hard white cheeses (like Swiss) tend to be lower in fat and sodium. This version has less than half the fat, cholesterol and sodium of the Reuben.
Risks: So delicious you might have to eat more than one.
Heart-Healthy Coleslaw
Serves: 4
Ingredients
- ½ cup plain yogurt
- 2 tablespoons Dijon mustard
- 1 tablespoon water
- 2 teaspoons olive oil based mayo
- 2 teaspoons fresh lemon juice
- 6 cups thinly sliced cabbage (about 1 large head)
- 4 medium carrots, shredded
- 1 cup thinly sliced red onion (about 1 large)
- ½ teaspoons dill seeds
Instructions
- In a large bowl whisk together yogurt, mustard, water, mayo, and lemon juice.
- Add remaining ingredients, tossing to combine well.
- Season with pepper as needed.
Source: The Avera Heart Hospital nutrition team adapted recipes from Myrecipes.com and Eating Well for this feast.
