Sandwiches with Feta Cheese
Sandwiches with Feta Cheese - Ideal lunch with whole-grain bread and Mediterranean flavors
Healthy, because
Even smarter
Nutritional values
The whole-grain bread ensures satiation and contains high amounts of fiber. Together with the feta cheese, it provides plenty of zinc, magnesium, potassium, and vitamin B6 for strong defenses and nerves.
If you prefer a milder taste, replace the feta cheese with low-fat mozzarella.
(Percentage of daily recommendation)
| Calorie | 266 cal. | (13 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 38 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.5 g | (32 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 33 μg | (55 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.4 mg | (45 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 70 μg | (23 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 8.7 μg | (19 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 16 mg | (17 %) | ||
| Potassium | 562 mg | (14 %) | ||
| Calcium | 106 mg | (11 %) | ||
| Magnesium | 97 mg | (32 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 92 mg | |||
| Cholesterol | 4 mg | |||
| Complete sugar | 10 g |
Kitchen utensils
Preparation steps
Rinse eggplant, wipe dry and cut lengthwise into 8 thin slices. Place side by side on a paper towel, sprinkle with salt and let stand for about 5 minutes.
Meanwhile, rinse the arugula, shake or spin dry and remove tough stems.
Rinse tomato and pat dry. Cut out the stem and cut the tomato into 8 thin slices.
Heat 1 teaspoon olive oil in a pan over medium heat. Fry the bread slices until golden brown on each side, about 3 minutes. Remove and let cool.
Pat eggplant dry with paper towel. Heat 1 teaspoon olive oil over medium heat in a non-stick pan. Fry 4 slices of eggplant until golden brown, about 3 minutes on each side. Season with pepper. Remove from pan and put on a plate. Repeat with remaining oil and eggplant. Let cool.
Top each of 2 slices of toast with half of eggplant, arugula and tomato. Sprinkle with pepper.
Pat feta cheese dry. Rinse a knife blade under cold water and cut the cheese into 4 slices. Layer cheese on sandwiches and sprinkle with pepper. Top with remaining bread slices and press gently.
To transport the sandwiches, tie with kitchen twine and place in an airtight container or wrap in aluminum foil.
