Turkey Sandwiches with Tomatoes and Cucumber
(2 votes)
(2 votes)
Health Score:
62 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
236
calories
Calories
Healthy, because
Even smarter
Nutritional values
Turkey is rich in lean protein while tomatoes contain lycopene, a powerful antioxidant.
Use whole grain bread instead of white bread for added fiber.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 236 cal. | (11 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.7 g | (16 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.9 mg | (16 %) | ||
| Vitamin K | 16.5 μg | (28 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 6.2 mg | (52 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 49 μg | (16 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 7.1 μg | (16 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 480 mg | (12 %) | ||
| Calcium | 46 mg | (5 %) | ||
| Magnesium | 44 mg | (15 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 4 g | |||
| Uric acid | 50 mg | |||
| Cholesterol | 36 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 handful Swiss chard (Salad)
- ½ Cucumber
- 3 Tomatoes
- 4 slices Farmhouse bread
- 4 ozs Roast turkey (sliced)
- salt
- peppers
- 4 tsps Mayonnaise (light)
Preparation steps
1.
Rinse and spin dry swiss chard, tear into smaller pieces. Rinse cucumber and slice. Rinse and dry tomatoes, cut out stalks and slice thinly.
2.
Layer bread with chard, cucumber and tomato slices, turkey slices and season with salt and pepper. Spread each sandwich with 1 teaspoon of mayonnaise and serve.
