Variation On A Classic Dish

Tomato Sandwich

with Spicy Egg Custard
4
Average: 4 (6 votes)
(6 votes)
Tomato Sandwich

Tomato Sandwich - A different kind of sandwich: luxuriant yet light

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Health Score:
9,4 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
212
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie212 kcal(10 %)
Protein16 g(16 %)
Fat4 g(3 %)
Carbohydrates26 g(17 %)
Sugar added0 g(0 %)
Roughage4.5 g(15 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.9 μg(5 %)
Vitamin E2 mg(17 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin5.6 mg(47 %)
Vitamin B₆0.3 mg(21 %)
Folate87 μg(29 %)
Pantothenic acid1.4 mg(23 %)
Biotin17.1 μg(38 %)
Vitamin B₁₂1.1 μg(37 %)
Vitamin C24 mg(25 %)
Potassium467 mg(12 %)
Calcium119 mg(12 %)
Magnesium67 mg(22 %)
Iron3 mg(20 %)
Iodine11 μg(6 %)
Zinc1.9 mg(24 %)
Saturated fatty acids1.2 g
Uric acid43 mg
Cholesterol119 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 egg
1 teaspoon Caper
1 handful Lettuce (such as baby leaf mixes)
4 small tomatoes
4 sprigs Basil
4 ounces cream cheese
salt
peppers
4 slices Whole Grain Toast
How healthy are the main ingredients?
cream cheeseBasileggtomatosalt
Preparation

Kitchen utensils

1 Pot, 1 Cutting board, 1 Small knife, 1 Teaspoon, 1 Salad spinner, 1 Egg slicer, 1 Small bowl, 1 Tablespoon, 1 Toaster, 1 Serrated knife, 8 Toothpicks

Preparation steps

1.
Tomato Sandwich preparation step 1

Boil the egg in a pot with water to cover for 8 minutes, then rinse under cold water and let cool.

2.
Tomato Sandwich preparation step 2

Meanwhile, drain the capers and chop coarsely.

3.
Tomato Sandwich preparation step 3

Rinse the lettuces and spin dry. 

4.
Tomato Sandwich preparation step 4

Rinse tomatoes, cut out the stems and cut the tomatoes into thin slices.

5.
Tomato Sandwich preparation step 5

Rinse the basil, shake dry and pluck leaves. Reserve 2 small sprigs for garnish.

6.
Tomato Sandwich preparation step 6

Peel the egg, finely chop and mix in a small bowl with the capers and cream cheese and season with salt and pepper.

7.
Tomato Sandwich preparation step 7

Top each of 2 slices of toast with egg mixture, lettuce, tomato and basil and sprinkle with pepper.

8.
Tomato Sandwich preparation step 8

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.