Tuna and Tomato Sandwich on Whole Wheat Bread

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Tuna and Tomato Sandwich on Whole Wheat Bread
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Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
383
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie383 cal.(18 %)
Protein25 g(26 %)
Fat11 g(9 %)
Carbohydrates46 g(31 %)
Sugar added0 g(0 %)
Roughage14.8 g(49 %)
Vitamin A1.1 mg(138 %)
Vitamin D2.3 μg(12 %)
Vitamin E4.3 mg(36 %)
Vitamin K520.8 μg(868 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.4 mg(36 %)
Niacin11.2 mg(93 %)
Vitamin B₆0.7 mg(50 %)
Folate214 μg(71 %)
Pantothenic acid1.6 mg(27 %)
Biotin17.6 μg(39 %)
Vitamin B₁₂2.3 μg(77 %)
Vitamin C62 mg(65 %)
Potassium1,903 mg(48 %)
Calcium159 mg(16 %)
Magnesium128 mg(43 %)
Iron4.1 mg(27 %)
Iodine36 μg(18 %)
Zinc2.9 mg(36 %)
Saturated fatty acids2.8 g
Uric acid208 mg
Cholesterol37 mg
Complete sugar9 g

Ingredients

for
4
Ingredients
4 Tomatoes
200 grams Tuna in its own juice (canned)
50 grams Quark
lemon juice
salt
peppers (from the mill)
8 Lettuce (z. B. lettuce hearts)
8 slices Whole Wheat Bread
How healthy are the main ingredients?
TunaTomatosalt

Preparation steps

1.

Rinse and quarter tomatoes, remove seeds and dice. Drain tuna.  Mix tomatoes, tuna and quark. Season with lemon juice, salt and pepper.

2.

Rinse, dry and tear lettuce leaves into bite-size pieces. Spread tuna mixture onto four slices of bread. Top with lettuce pieces and remaining slices of bread. Slice each sandwich in half diagonally to serve.

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