Vegetarian Italian Sandwich

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Vegetarian Italian Sandwich
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Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
448
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie448 kcal(21 %)
Protein25.21 g(26 %)
Fat19.36 g(17 %)
Carbohydrates45.33 g(30 %)
Sugar added0 g(0 %)
Roughage3.05 g(10 %)
Vitamin A96.23 mg(12,029 %)
Vitamin D0 μg(0 %)
Vitamin E1 mg(8 %)
Vitamin B₁0.51 mg(51 %)
Vitamin B₂0.26 mg(24 %)
Niacin5.22 mg(44 %)
Vitamin B₆0.15 mg(11 %)
Folate103.48 μg(34 %)
Pantothenic acid0.55 mg(9 %)
Biotin3.68 μg(8 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C12.3 mg(13 %)
Potassium320.6 mg(8 %)
Calcium530.57 mg(53 %)
Magnesium16.63 mg(6 %)
Iron3.25 mg(22 %)
Iodine0.68 μg(0 %)
Zinc0.34 mg(4 %)
Saturated fatty acids7.74 g
Cholesterol30 mg
Author of this recipe:

Ingredients

for
4
Ingredients
1
ripe Avocado
2 teaspoons
8 slices
Arugula (leaves)
2
large tomatoes (sliced)
8 slices
How healthy are the main ingredients?
AvocadoArugulatomatosalt
Product recommendation
Variations: wrap the sandwich in foil and put in a preheated oven (190°C (170° fan) 375°F gas 5. ) for 5-7 minutes until the cheese has melted. Use wraps or flour tortillas instead of bread slices. Put the filling at 1 end of the wrap and roll up tightly. Cut into slices to serve. Try using different types of bread, such as walnut or olive. Instead of rocket you can use crisp iceberg lettuce or a few basil leaves. Instead of Mozzarella cheese you can use sliced Cheddar or crumbled feta. You can also add a slice of cooked ham to each sandwich.

Preparation steps

1.
Peel the avocado and remove the stone. Chop the flesh into small chunks and sprinkle with the lemon juice - this stops the avocado turning brown.
2.
Spread the bread slices with butter and arrange the rocket leaves on 4 slices of bread.
3.
Put 2-3 sliced tomatoes on top of the rocket and scatter with a few avocado pieces. Place 2 cheese slices on top of each slice of bread and scatter with more avocado.
4.
Sprinkle lightly with salt and pepper. Place the remaining bread slices on top and press lightly together.