A little parsley adds a hint of freshness and colour to dishes, but when used in quantity its unique flavour can really be appreciated. It also makes a healthy contribution along with the vegetables to this delicious filling for bagels, which is based on creamy reduced-fat soft cheese.
After splitting the bagels in half, you can toast them lightly under the grill before adding the filling. * For a mild herb flavour, reduce the quantity of parsley to 2 tbsp. Alternatively, for a peppery flavour, finely chop 1 bunch of watercress, tough stalks discarded, and use instead of parsley. * Use 8 thick slices of Granary bread instead of the split bagels to make chunky sandwiches. * For hearty open sandwiches, spread the herbed soft cheese on 4 individual or 2 large naan breads, cut across in half. Top with diced cucumber and sliced tomatoes (omit the red onion). Add a small handful of rocket leaves to each naan and scatter over 3–4 green olives, stoned and quartered. Fresh mint leaves can be used instead of rocket, if preferred.
Reduced-fat soft cheese is excellent for sandwiches as there is no need to spread the bagels or bread with butter – butter contains 5 times as much fat as the soft cheese, most of it saturated. * Chunky sandwiches with vegetable fillings make well-balanced packed lunches and satisfying suppers. Large rolls, bagels, lengths of French bread or thick slices of a traditional loaf provide generous portions of starchy carbohydrate. Include plenty of vegetables or salad in the filling, with just a little protein-rich food such as meat, poultry, fish or dairy products. * Parsley has long been appreciated as a breath freshener, particularly when eaten raw with or after a dish containing garlic. Parsley is a good source of folate, iron and vitamin C.
C * A, E, folate, calcium * B6, niacin, iron, potassium, selenium