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Sandwiches with Feta Cheese

and Fried Eggplant
4.285715
Average: 4.3 (7 votes)
(7 votes)
Sandwiches with Feta Cheese

Sandwiches with Feta Cheese - Ideal lunch with whole-grain bread and Mediterranean flavors

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Health Score:
9,1 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 45 min.
Ready in
Calories:
266
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie266 kcal(13 %)
Protein10 g(10 %)
Fat7 g(6 %)
Carbohydrates38 g(25 %)
Sugar added0 g(0 %)
Roughage9.5 g(32 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E2.2 mg(18 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.4 mg(45 %)
Vitamin B₆0.3 mg(21 %)
Folate70 μg(23 %)
Pantothenic acid0.9 mg(15 %)
Biotin8.7 μg(19 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C16 mg(17 %)
Potassium562 mg(14 %)
Calcium106 mg(11 %)
Magnesium97 mg(32 %)
Iron3.2 mg(21 %)
Iodine8 μg(4 %)
Zinc2.4 mg(30 %)
Saturated fatty acids2.1 g
Uric acid92 mg
Cholesterol4 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 small Eggplant
salt
¼ bunch Arugula
1 tomato
3 teaspoons olive oil
4 slices Spelt whole-grain bread
peppers
1 ounce Feta (9% fat)
How healthy are the main ingredients?
FetaArugulaolive oilEggplantsalttomato
Preparation

Kitchen utensils

1 Cutting board, 1 Teaspoon, 1 Large knife, 1 Small knife, 1 Paper towel, 1 Sieve, 1 large Non-stick pan, 1 Slotted spatula, 1 Plate, 1 optional Kitchen twine, 2 Storage containers (or aluminum foil), 1 optional Kitchen shears

Preparation steps

1.
Sandwiches with Feta Cheese preparation step 1

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.

2.
Sandwiches with Feta Cheese preparation step 2

Meanwhile, rinse the arugula, shake or spin dry and remove tough  stems.

3.
Sandwiches with Feta Cheese preparation step 3

Rinse tomato and pat dry. Cut out the stem and cut the tomato into 8 thin slices.

4.
Sandwiches with Feta Cheese preparation step 4

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.

5.
Sandwiches with Feta Cheese preparation step 5

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.

6.
Sandwiches with Feta Cheese preparation step 6

Top each of 2 slices of toast with half of eggplant, arugula and tomato. Sprinkle with pepper.

7.
Sandwiches with Feta Cheese preparation step 7

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.

8.
Sandwiches with Feta Cheese preparation step 8

To transport the sandwiches, tie with kitchen twine and place in an airtight container or wrap in aluminum foil.