Turkey Sandwiches with Tomatoes and Cucumber

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Average: 5 (2 votes)
(2 votes)
Turkey Sandwiches with Tomatoes and Cucumber
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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)
Calorie236 cal.(11 %)
Protein12 g(12 %)
Fat9 g(8 %)
Carbohydrates26 g(17 %)
Sugar added0 g(0 %)
Roughage4.7 g(16 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.1 μg(1 %)
Vitamin E1.9 mg(16 %)
Vitamin K16.5 μg(28 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin6.2 mg(52 %)
Vitamin B₆0.3 mg(21 %)
Folate49 μg(16 %)
Pantothenic acid0.6 mg(10 %)
Biotin7.1 μg(16 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C20 mg(21 %)
Potassium480 mg(12 %)
Calcium46 mg(5 %)
Magnesium44 mg(15 %)
Iron1.6 mg(11 %)
Iodine6 μg(3 %)
Zinc1.2 mg(15 %)
Saturated fatty acids4 g
Uric acid50 mg
Cholesterol36 mg
Complete sugar3 g

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)
How healthy are the main ingredients?
MayonnaiseCucumberTomatosalt

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.