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Most people think of beef as a fattening food, but roast beef is as lean as chicken or turkey and is loaded with lean muscle-building nutrients like protein, iron, and zinc. Plus, the pepper used to flavor this sammy has fat-fighting power from the compound peperine, which studies have shown helps to reduce the activity of genes that form fat cells.

Nutrition (per serving)

Calories: 440; Total Fat: 13 grams; Saturated Fat: 4.5 grams; Protein: 38 grams: Carbohydrates: 44 grams; Fiber: 6 grams; Sodium: 920 milligrams

Recipe and photo by Sarah-Jane Bedwell, R.D., L.D.N.

Makes 1 Servings
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2 slices whole wheat bread
3 oz roast beef
1 tsp olive oil
1/2 cup sliced mushrooms
½ cup sliced yellow onion
3 slices red onion, optional
1 slice provolone cheese
Black pepper, to taste
½ cup arugula
2 tsp mustard
How to make it 

Heat olive oil in a nonstick skillet over medium high heat. 

Add mushrooms and yellow onions and sauté until softened and onion turns slightly golden brown. Remove from heat and set aside. 

 Top 2 slices of whole-wheat bread with 3 ounces roast beef, the sautéed mushrooms and onion, 3 slices of red onion, if desired, and one slice of reduced-fat provolone cheese. 

Toast under broiler until cheese melts. 

Then sprinkle generously with fresh black pepper and finish by topping with arugula and mustard.