Celebrating Pastrami

January 14th – National Hot Pastrami Sandwich Day

Pastrami was brought to the U.S. during a wave of Jewish immigration in the second half of the 19th century. Pastrami was created as a method for preserving meat before refrigeration was modernized.

A typical pastrami sandwich is made with sliced pastrami served generously and hot on rye bread, sometimes with the addition of coleslaw and a Russian dressing.

There is a large variety of ways to serve pastrami, but the classic pastrami sandwich we “celebrate” today are usually made of hot beef pastrami right out of the steamer, sliced and layered on double baked Jewish-style rye bread. You can also purchase a turkey-pastrami, which is equally as delicious as beef pastrami.

Pastrami is very low in fat – and saturated fat. In fact, beef Pastrami is 98% fat-free! Beef pastrami is also a good source of riboflavin, iron, phosphorus, selenium, protein, vitamin C, niacin, vitamin B12 and zinc.

Nutritionally, the down side to pastrami is that it is high in cholesterol and sodium. If you plan to indulge in one of these delicious, time-honored sandwiches today, just watch your sodium and cholesterol intakes the rest of the day.

Pastrami Nutrition Information

One serving size is considered to be about 6 slices (57g). Nutrition information for this amount is as follows:

• Calories: 54
• Calories from fat: 6g
• Total fat: 0.7g (0g saturated)
• Carbohydrates: 0.9g
• Protein: 11.2g
• Niacin: 2.9mg
• Vitamin B12: 1.0mg
• Vitamin C: 19.7mg
• Iron: 1.6mg
• Phosphorus: 85.5mg
• Potassium: 130mg
• Riboflavin: 0.1mg
• Zinc: 2.4mg
• Folate: 4.0mcg
• Selenium: 5.9mcg
• Fiber: 0
• Sodium: 576mg
• Cholesterol: 26.8mg

Note: A Pastrami sandwich from a deli can be a Deli Fat Trap. Avoid it.

Pastrami on Rye Traditional Version: 469 calories, 27g fat, 4g fiber
Slimmed down: While this New York classic is actually the leanest of all the sandwiches shown here, you can reduce the calories by almost half and trim up to 20 grams of fat by choosing turkey pastrami or lean roast beef. Add tomato and a few leaves of lettuce for added fiber.

Pastrami on Rye Recipe

Ingredients:
8 slices of rye bread
12 slices of hot pastrami
8 slices of Swiss cheese (or your choice of cheese)
Mustard and/or mayonnaise of choice

Directions:
Spread a spicy or stone ground mustard or mayonnaise on each slice of rye bread.
Layer pastrami and cheese on mustard.
Cover with remaining slices of bread, cut in half and serve.

Microwave Pastrami Sandwich

Ingredients
2 slices of rye bread
4 slices of Swiss cheese
6 to 8 slices of pastrami, thinly sliced
2 tablespoons mustard, spicy brown
1 tomato, thinly sliced

Directions:
Spread each slice of bread with mustard.
Layer sliced pastrami, Swiss cheese and tomato. Cover with remaining slice of bread.
Microwave on high just until cheese begins to melt. Serve hot or warm.
Garnish with pickles if desired. Cut in half and serve.

Category: Food Fitness