Let’s talk about the ultimate guilt-free indulgence — the Sub in a Tub Recipe at Jersey Mike’s! If you’ve never tried it, you’re in for a treat. This recipe takes all the goodness of a traditional sub sandwich but skips the bread. What you’re left with is a bowl full of vibrant, flavorful ingredients that are as satisfying as they are healthy.
So, why choose a Sub in a Tub? First off, it’s perfect for anyone looking to cut back on carbs without sacrificing flavor. It’s also incredibly easy to customize, making it ideal for picky eaters or those with specific dietary needs. And the best part? You can whip it up right in your kitchen in no time at all!
Ingredients for the Perfect Sub in a Tub Recipe
Creating a Sub in a Tub Recipe is all about choosing the freshest ingredients. Here’s what you’ll need:
Base Ingredients:
- A bed of crisp greens (romaine, iceberg, or spinach)
- Optional: shredded cabbage or kale for added texture
Protein Options:
- Grilled chicken strips
- Roasted turkey slices
- Beef or lamb kofta pieces
- Marinated tofu (for a vegetarian twist)
Fresh Vegetables:
- Sliced cucumbers
- Cherry tomatoes
- Thinly sliced red onions
- Shredded carrots
- Bell peppers (any color)
- Optional: pickles or jalapeños for extra tang
Sauces and Seasonings:
- Olive oil and lemon juice
- Garlic yogurt sauce
- Tahini dressing
- Salt, pepper, and dried oregano
Tools You Need
Essential Kitchen Tools:
- A large salad bowl
- Sharp knives
- Cutting board
Optional Gadgets for Easier Prep:
- Mandoline slicer for uniform veggie cuts
- Salad spinner to keep greens crisp
Step-by-Step Guide to Making a Sub in a Tub Recipe
1. Preparing the Base: Start by washing and drying your greens. Arrange them in a large bowl to create a fresh, crisp base.
2. Adding Protein: Cook or slice your chosen protein. For chicken or turkey, ensure thin slices for easy layering. If you’re using kofta or tofu, cut them into bite-sized pieces.
3. Layering Vegetables: Add your sliced cucumbers, tomatoes, onions, and other veggies. Aim for a mix of textures and colors for the most appealing presentation.
4. Choosing and Adding Sauces: Drizzle your dressing of choice evenly. Start light and add more if needed to avoid overpowering the flavors.
5. Garnishing and Serving: Top it off with a sprinkle of oregano or fresh herbs like parsley. Serve immediately for the best taste and texture.
Customization Ideas for Different Diets
Low-Carb Variations: Skip starchy vegetables and focus on greens, proteins, and high-fat dressings like avocado or tahini.
Vegetarian and Vegan Options: Replace meat with grilled tofu, tempeh, or chickpeas. Swap yogurt-based dressings for hummus or a vegan tahini sauce.
High-Protein Additions: Double up on your chosen protein or add boiled eggs for an extra boost.
Tips for Meal Prepping Sub in a Tub
- Storing Ingredients Separately: Keep greens, proteins, and dressings in separate containers to maintain freshness.
- Assembling Fresh for Best Taste: Combine all ingredients just before serving.
- Making It Travel-Friendly: Use a leak-proof container and pack dressing separately to avoid sogginess.
Nutritional Benefits of Sub in a Tub
Compared to traditional subs, a Sub in a Tub is:
- Low in Carbs: Perfect for those on keto or low-carb diets.
- Rich in Nutrients: Packed with vitamins, fiber, and protein.
- Customizable for Calories: You control the portion sizes and ingredients.
Popular Sub in a Tub Combinations
- Classic Chicken and Avocado: Grilled chicken, avocado slices, cherry tomatoes, and a garlic yogurt dressing.
- Tuna Salad Mix: Tuna salad, shredded carrots, cucumbers, and a light olive oil dressing.
- Mediterranean Veggie Delight: Hummus, roasted red peppers, cucumbers, and olives on a bed of spinach.
Mistakes to Avoid
- Overloading with Sauces: Too much dressing can overwhelm the dish.
- Not Balancing Flavors: Include a mix of tangy, sweet, and savory elements for the best experience.
- Skipping Fresh Ingredients: Always use the freshest veggies for a crisp, delicious result.
Frequently Asked questions :
What is a Sub in a Tub at Jersey Mike’s?
A “Sub in a Tub” at Jersey Mike’s is a low-carb option designed for those looking to enjoy the flavors of a classic sub without the bread. Essentially, it’s all the ingredients of your favorite sandwich served in a bowl instead of on a roll. Packed with fresh veggies, high-quality meats, and cheeses, this alternative caters to keto and low-carb diets while still offering a satisfying meal.
What Oil and Vinegar Does Jersey Mike’s Use?
Jersey Mike’s is known for its signature “Mike’s Way” dressing, which features a blend of red wine vinegar and 100% olive oil. This classic combination is drizzled over the sub to enhance its flavors, along with spices like oregano and salt for that extra zest. The oil and vinegar create a perfect balance of tanginess and richness, complementing the fresh ingredients in every bite.
What Does Jersey Mike’s Put on Their Italian Sub?
The Italian sub at Jersey Mike’s is a flavorful medley of high-quality meats and toppings. It includes a combination of provolone cheese, ham, salami, pepperoni, and capicola, all layered to perfection. Typically served “Mike’s Way,” it’s topped with shredded lettuce, sliced tomatoes, onions, and the famous oil and vinegar blend, along with a sprinkle of oregano and salt for a taste explosion.
How Many Calories Are in a Sub in a Tub?
The calorie count for a “Sub in a Tub” varies depending on the type of sub and toppings you choose. On average, it ranges from 250 to 600 calories per serving, significantly lower than a regular sub with bread. For example, a Turkey and Provolone Sub in a Tub might have around 250-300 calories, while heartier options like the Italian or Club Sub could approach 500-600 calories. Always check Jersey Mike’s nutrition guide for specific details.
Conclusion
There you have it — the perfect guide to making a Sub in a Tub Recipe. It’s a simple, nutritious, and incredibly versatile dish that’s sure to become a favorite. Whether you’re watching your carbs or just looking for a fresh take on lunch, this recipe has you covered. So grab your favorite ingredients and start experimenting!
