Grilled Turkey Reuben Sandwiches: A Healthy Twist on a Classic Recipe

A Grilled Turkey Reuben Sandwich is a savory variation of the traditional Reuben sandwich. Instead of corned beef, this version uses tender slices of turkey breast. Combined with tangy sauerkraut, Swiss cheese, and creamy Thousand Island dressing, the layers are grilled between slices of rye bread, creating a crispy, flavorful delight. The turkey offers a leaner alternative while maintaining the iconic Reuben taste profile.

History and Evolution of the Reuben Sandwich

The Reuben sandwich traces its origins to early 20th-century America. It’s widely believed that Reuben Kulakofsky, a Lithuanian-born grocer residing in Omaha, Nebraska, created the classic Reuben to satisfy a poker game’s late-night hunger in 1925. Initially featuring corned beef, Swiss cheese, sauerkraut, and Russian dressing on rye bread, the sandwich quickly became a popular deli item.

Over time, variations emerged to cater to different tastes and dietary preferences. The Grilled Turkey Reuben evolved as a leaner choice, substituting turkey for corned beef. This adaptation still includes the signature ingredients, ensuring you enjoy the classic Reuben experience with a health-conscious twist.

Ingredients and Substitutions

Essential Ingredients for a Classic Turkey Reuben

A Grilled Turkey Reuben Sandwich uses these essential ingredients:

• Turkey: Lean turkey breast offers a lighter alternative to corned beef.
• Swiss Cheese: Gives a creamy texture and tangy flavor.
• Sauerkraut: Adds a tangy and crunchy element.
• Thousand Island Dressing: Blends creaminess, tanginess, and sweetness.
• Rye Bread: Provides a hearty and flavorful base when grilled.

• Protein: Substitute turkey with smoked turkey, ham, or tofu for a vegetarian option.
• Cheese: Replace Swiss cheese with provolone, cheddar, or a dairy-free alternative.
• Cabbage: Swap sauerkraut with coleslaw for a fresher, crunchier taste.
• Dressing: Use Russian dressing, mustard, or a vegan Thousand Island dressing.
• Bread: Choose sourdough, whole wheat, or gluten-free bread as alternatives to rye.

Step-by-Step Cooking Guide

Preparing the Turkey

Start with lean turkey breast, preferably sliced thin. If using leftover turkey, ensure it’s moist by heating it slightly in a bit of broth. This maintains tenderness and enhances flavor. Opt for smoked turkey if you want an added layer of taste complexity.

Assembling the Sandwich

Lay out 8 slices of rye bread. Spread 2 tablespoons of Thousand Island dressing on each slice. Place 4 slices of Swiss cheese on 4 slices of the bread. Add the turkey, dividing it evenly. Top with sauerkraut, ensuring you drain it well to avoid sogginess. Finish with the remaining slices of Swiss cheese and place the other slices of bread on top to assemble the sandwich.

Best Practices for Grilling

Preheat a skillet or griddle over medium heat. Brush the outer sides of each sandwich with butter, keeping the bread crispy and flavorful. Grill the sandwiches for 3-5 minutes per side. Aim for a golden brown finish and melted cheese. Press each sandwich lightly with a spatula to ensure even grilling. Serve the sandwiches hot for the best experience.

This method simplifies the process, yielding a delicious Grilled Turkey Reuben Sandwich every time.

Serving and Presentation Tips

Sides and Accompaniments

Pairing the Grilled Turkey Reuben Sandwich with complementary sides enhances the meal. Serve sweet potato fries for a crunchy contrast. Offer a side salad with mixed greens and a tangy vinaigrette to balance the richness of the sandwich. Include a light soup like tomato basil or vegetable broth for added warmth.

Presentation Ideas for Different Occasions

Present the Grilled Turkey Reuben Sandwich differently based on the event. For casual gatherings, cut the sandwich in half and serve on a wooden board with pickles. For a more formal setting, slice into quarters and arrange on a porcelain platter with garnish accents like fresh parsley or cherry tomatoes. If serving at a buffet, provide individual plates with a small ramekin of Thousand Island dressing for dipping.

Health and Nutritional Information

Caloric Content and Nutritional Benefits

Grilled Turkey Reuben Sandwiches offer a nutritious twist on the classic. Using turkey instead of corned beef significantly lowers the sandwich’s calorie count. According to the USDA, turkey breast contains about 135 calories per 3-ounce serving, while corned beef has around 213 calories. This makes turkey a leaner choice, beneficial for maintaining a healthy diet.

Turkey is rich in protein, essential for muscle growth and repair. One serving provides 25 grams of protein, making it an excellent source. Turkey also contains vitamins and minerals like B vitamins, selenium, and phosphorus, which support various body functions.

Swiss cheese adds calcium, contributing to bone health. Sauerkraut, a fermented cabbage, offers probiotics, which aid digestion. Opting for whole-grain rye bread can boost fiber intake, promoting a healthy digestive system.

Tips for Making a Healthier Version

For a healthier Grilled Turkey Reuben Sandwich, start by choosing whole-grain rye bread. This enhances fiber content, aiding digestion. Using reduced-fat Swiss cheese can cut down on saturated fat, maintaining flavor without compromising health.

Prepare your own Thousand Island dressing using Greek yogurt as a base instead of mayonnaise. This swap reduces calories and adds protein. Incorporate more vegetables like spinach or tomatoes to increase the nutrient content.

Using a non-stick pan or a grill with minimal oil helps reduce unnecessary fats. Finally, control portion sizes by making open-faced sandwiches. This not only cuts calories but also highlights the savory flavors of each ingredient.

Conclusion

Grilled Turkey Reuben Sandwiches offer a delicious and healthier alternative to the traditional Reuben. By swapping corned beef for turkey, you can enjoy a lower-calorie meal without sacrificing flavor. The combination of Swiss cheese, sauerkraut, and Thousand Island dressing on rye bread creates a mouthwatering experience.

Feel free to experiment with different ingredients to suit your taste and dietary needs. Whether you’re looking for a quick lunch or a satisfying dinner, this sandwich is versatile and easy to customize. Enjoy the nutritional benefits and delightful taste of a Grilled Turkey Reuben today.