Tomato Sandwich
Tomato Sandwich - A different kind of sandwich: luxuriant yet light
Healthy, because
Even smarter
Nutritional values
Not in the mood for fast food during your lunch break? Bring your own nutrient-packed lunch. Slowly digestible carbohydrates from whole-wheat toast and vegetables keep your blood sugar levels constant, helping you concentrate. Meanwhile, the tomato adds tons of antioxidants to this sandwich.
No fresh basil at hand? Use flat parsley or any other fresh herbs as substitutes.
(Percentage of daily recommendation)
| Calorie | 212 cal. | (10 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.9 μg | (5 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin K | 43.1 μg | (72 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.6 mg | (47 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 87 μg | (29 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 17.1 μg | (38 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 24 mg | (25 %) | ||
| Potassium | 467 mg | (12 %) | ||
| Calcium | 119 mg | (12 %) | ||
| Magnesium | 67 mg | (22 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 43 mg | |||
| Cholesterol | 119 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 1 egg
- 1 tsp Caper
- 1 handful Lettuce (such as baby leaf mixes)
- 4 small Tomatoes
- 4 sprigs Basil
- 4 ozs cream cheese
- salt
- peppers
- 4 slices Whole Grain Toast
Kitchen utensils
Preparation steps
Boil the egg in a pot with water to cover for 8 minutes, then rinse under cold water and let cool.
Meanwhile, drain the capers and chop coarsely.
Rinse the lettuces and spin dry.
Rinse tomatoes, cut out the stems and cut the tomatoes into thin slices.
Rinse the basil, shake dry and pluck leaves. Reserve 2 small sprigs for garnish.
Peel the egg, finely chop and mix in a small bowl with the capers and cream cheese and season with salt and pepper.
Top each of 2 slices of toast with egg mixture, lettuce, tomato and basil and sprinkle with pepper.
Place the remaining slices of toast on top and press gently. Cut sandwiches cut in half diagonally with a bread knife. Garnish each with 2 basil leaves affixed with a toothpick and serve.
