A classic Reuben sandwich is a tasty combination of corned beef, Swiss cheese, sauerkraut, and Thousand Island dressing layered on rye bread. However, this delicious sandwich can also be a calorie bomb with one serving of 9 oz Reuben sandwich containing about 780 calories.

In terms of macronutrient breakdown, a Reuben sandwich contains 39 grams of protein, 49 grams of carbohydrates, and 44 grams of fat. It also provides about 47% of the recommended daily intake of sodium, making it a high-sodium meal.

In this article, we'll explore some practical tips and strategies to help you make a healthier version of a Reuben sandwich without compromising on taste or flavor.

Calories and Macronutrient Breakdown

As mentioned earlier, a 9 oz Reuben sandwich contains around 780 calories. However, the macronutrient breakdown of the sandwich can vary depending on the specific ingredients used and the preparation method. The protein content in the sandwich mainly comes from the corned beef, while the carbohydrates come from the rye bread and sauerkraut. The fat content is mostly from the Swiss cheese and Thousand Island dressing.

Ingredient List for a Classic Reuben Sandwich

To make a classic Reuben sandwich, you will need the following ingredients:

• 9 oz of corned beef
• 2 slices of rye bread
• 2 slices of Swiss cheese
• 1/2 cup of sauerkraut
• 2 tablespoons of Thousand Island dressing

Layer the corned beef, cheese, sauerkraut, and dressing between two slices of rye bread and grill until the cheese is melted and the bread is toasted.

Healthier Ingredient Swaps for a Reuben Sandwich

If you want to enjoy a Reuben sandwich without consuming too many calories or sodium, here are a few ingredient swaps you can make:

• Use lean turkey or chicken instead of corned beef
• Choose a lower-sodium Swiss cheese or opt for a non-dairy cheese alternative
• Try a low-carb or whole-grain bread instead of rye bread
• Use homemade Thousand Island dressing made with Greek yogurt instead of the store-bought version

These healthier ingredient swaps will make your Reuben sandwich lighter and more nutritious without sacrificing any of the flavors.

Tips for Making the Perfect Reuben Sandwich

Here are a few tips and tricks to help you make the perfect Reuben sandwich:

• Use fresh and high-quality ingredients for the best flavors
• Warm or toast the bread before assembling the sandwich
• Apply the dressing on both slices of the bread for better flavor distribution
• Use a panini press or a cast-iron skillet with a weight to grill the sandwich evenly

These simple tips can take your Reuben sandwich from good to great and make it a sandwich to remember.

History of the Reuben Sandwich

The origin of the Reuben sandwich is unclear, but there are a few stories about its creation. One popular story is that it was invented in 1914 by a deli owner named Arnold Reuben in New York City. The sandwich became popular during the 1920s and 1930s and has remained a classic ever since.

Popular Variations of the Reuben Sandwich

While the classic Reuben sandwich is a fan favorite, there are also many variations of the sandwich that you can try. Some popular variations include:

• Turkey Reuben: made with turkey instead of corned beef
• Veggie Reuben: made with grilled vegetables instead of meat
• Open-face Reuben: served on a single slice of bread with the toppings on top
• Pastrami Reuben: made with pastrami instead of corned beef

Each variation offers a unique twist on the classic sandwich and can be customized to suit your tastes and preferences.

Best Side Dishes to Serve with a Reuben Sandwich

A Reuben sandwich can be a complete meal on its own, but if you're looking to add some side dishes, here are a few suggestions:

• Sweet potato fries
• Coleslaw
• Pickle spears
• Potato salad

These sides will complement the flavors of the Reuben sandwich and make for a delicious and satisfying meal.

How to Make a Vegetarian Reuben Sandwich

If you're a vegetarian, you can still enjoy a Reuben sandwich by making a few ingredient swaps:

• Use grilled portobello mushrooms or tempeh instead of corned beef
• Choose a vegetarian or vegan cheese alternative
• Make a vegan Thousand Island dressing with vegan mayo, ketchup, and relish

This vegetarian version of the classic sandwich is just as flavorful and satisfying as the original.

How to Make a Gluten-Free Reuben Sandwich

For those who follow a gluten-free diet, you can still enjoy a Reuben sandwich with these ingredient swaps:

• Use gluten-free bread or make your own with almond flour or coconut flour
• Choose a gluten-free cheese alternative or omit the cheese altogether
• Make a gluten-free Thousand Island dressing with gluten-free mayo, ketchup, and relish

With these simple ingredient swaps, you can enjoy a gluten-free version of the classic Reuben sandwich without any compromise on taste or texture.

Famous Reuben Sandwiches from Around the World

While the Reuben sandwich originated in the United States, it has since gained popularity in many parts of the world. Here are a few famous Reuben sandwiches from around the globe:

• The Montreal-style smoked meat sandwich in Canada
• The Rachel sandwich made with pastrami or turkey in the United States
• The German-style Reuben sandwich made with corned beef and sauerkraut in Germany

These sandwiches offer a fascinating twist on the classic sandwich and showcase how it has evolved and adapted in different cultures.