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Muffaletta Lite Recipe

  • Writer: FibonacciMD
    FibonacciMD
  • Mar 3
  • 2 min read

Updated: 5 days ago

Muffaletta Makeover: A Leaner, Flavor-Packed Delight

Creative Cooking for the Health-Conscious Gourmet

muffaletta lite recipe for Mardi Gras

Recipe

Muffaletta is a New Orleans favorite. The typical recipe includes several processed cured meats; this healthier version replaces them with leaner, lower sodium options.  This recipe requires preplanning as the filling must be refrigerated overnight before assembling the sandwich but the deliciousness is worth it. 

healthier Muffaletta recipe - download the pdf

Ingredients:

  • 1 cup green pimento olives

  • ½ cup black olives

  • ½ cup olive oil

  • ½ cup diced pimentos

  • 1/3 cup Giardiniera (Italian relish)

  • 2 Tbsp capers

  • ½ cup chopped parsley

  • 1 Tbsp fresh or 1 tsp dried oregano 

  • 1 tsp dried basil

  • ½ cup Red bell pepper

  • 7 ounces  chicken breasts, thinly sliced 

  • 7 ounces uncured ham

  • 7 ounces provolone cheese, sliced

  • 1 Italian bread round (~1 pound)



Instructions

  1. Drain and dice green pimento and black olives

  2. Drain and dice Giardiniera

  3. Combine olives, pimentos, Giardiniera, and olive oil

  4. Add capers, chopped parsley, oregano, and basil 

  5. Stir well, cover and refrigerate overnight

  6. Thinly slice the red bell pepper

  7. Cut bread in half horizontally and remove most of the soft crumb from the top and the bottom leaving about 1” of bread and crust on each, so it resembles 2 bread boats

  8. Drain the refrigerated mixture, reserving the liquid

  9. Spread about 1 tsp of the liquid on each bread half 

  10. Add the olive mixture to each bread half

  11.  Layer each half with chicken, red peppers, provolone, ham

  12. Put the bread halves back together 

  13. Wrap in plastic and refrigerate for at least 1 hour placing a weight on the loaf to compress

  14. Remove from refrigerator about 20 minutes before serving

  15. Slice and enjoy


Nutritional Information

Makes 10 Servings

Nutrients in a serving: Calories  355, Total Fat 15g, Saturated Fat 4g, Cholesterol 35mg, 

Total Carbohydrate 34g, Dietary fiber 2.2g, Protein 19g, Potassium 180mg, Sodium 800mg


Chef and Author:

Medically Reviewed by FibonacciMD editors.


Editor’s note: Editor’s note: appropriate for low-calorie, low carb, low saturated fat, high protein meal.









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