EN

The Fastest and Most Nutritious Delicious Sandwich Recipes

The Fastest and Most Nutritious Delicious Sandwich Recipes. The Fastest and Most Nutritious Delicious Sandwich Recipes. In this article; What is the healthiest sandwich you can eat? How can I make my sandwich more nutritious? Can a sandwich be healthy for lunch? What are the 10 most popular sandwiches? You can find answers to questions and cold sandwich recipes…

The Fastest and Most Nutritious Delicious Sandwich Recipes

Do we have any fancy sandwich recipes? Lunching on a sandwich does not have to mean eating the same thing every day. In fact, to cover your needs for all nutrients, it is most important to vary the ingredients you choose as much as possible.

Short on time for lunch? The perfect solution for a quick, nutritious and light break, even on a diet, is the sandwich: just fill it with fresh, seasonal ingredients, limit the condiments and, above all, make your own home-made sandwich for an even more wholesome meal.

The sandwich does not represent, as people are mistakenly led to believe, an unbalanced and unhealthy meal; on the contrary, if it is well balanced in all its nutrients, it can be a good alternative to the rich salad or pasta dish.

If you follow the diet you can consume it instead of a full meal, when for example you have carbohydrates, protein and vegetables, but if you follow the Melarossa diet you will know that there is a special option to select the sandwich diet. A gimmick to eat healthy, balanced by following seasonality, but without wasting too much time in the kitchen and during your lunch break.


Tasty sandwich recipes: which bread to choose?

When you make yourself a sandwich, bread cannot be ignored. It should not be underestimated since, in the right doses for your energy needs, it is the accompaniment that allows you to get full and not fall into afternoon hunger attacks.

The best bread from a dietary point of view is definitely whole wheat bread, because with its unrefined grains it is the richest in fiber, which gives a greater sense of satiety and facilitates intestinal transit. As an alternative, less seasoned breads, such as French or Arabic bread, are fine.

Green light also for piadinas and white pizzas, if you have the foresight to prepare them yourself so as to limit seasonings and favor healthier ones (extra virgin olive oil is better than the lard that is traditionally used in piadinas, especially if you are on a diet).

A tip: If instead of the classic rosetta or ciriola, you cut two slices of bread, you can adjust and thus reduce your grain intake from 80 grams to 60g (two 30g slices).

You can let your imagination fly and try different combinations using other types of bread as well:

  • rye
  • cereal
  • whole wheat
  • or even regional types.

Plus, if you want to indulge in the kitchen, try making your own soft, super-fast sandwiches that you can stuff or eat as an accompaniment to a salad or side dish.


How to stuff sandwiches?

For sandwiches, first of all lots of vegetables, such as:

  • lettuce
  • arugula
  • tomatoes
  • peppers
  • zucchini
  • grilled eggplant
  • spinach
  • boiled or steamed beets, and so on.

You can accompany them with lean meats or cold cuts such as:

  • chicken, roast beef, bresaola, defatted ham, cooked ham, and turkey
  • fish (salmon, tuna, shrimp, anchovies, mackerel)
  • fresh cheeses (mozzarella, ricotta and stracchino)
  • legumes (chickpeas, lentils, beans).

How to make bread (for sandwiches) at home

Total calories: 1400 kcal / Calories per sandwich: 200 kcal

Ingredients for 7 sandwiches:

  • 200 g manitoba flour
  • 200 g of 00 flour
  • 170 ml lukewarm water
  • 80 ml lukewarm milk + 2 tablespoons to brush on the buns
  • 1 teaspoon sugar
  • 2 teaspoons salt
  • 8 g dry brewer’s yeast.
  • Find out how to make homemade rolls.

The Melarossa editorial staff, in collaboration with culinary expert Antonella Pagliaroli, brings you light sandwich ideas with tasty fillings.


Fancy sandwiches: all the recipes

1 – Zucchini scrambled egg and salad sandwich

Total calories: 810 kcal / Calories per sandwich: 405 kcal

Ingredients for 2 sandwiches

  • 2 whole-grain sandwiches, 80 g each
  • 2 zucchini
  • 4 eggs
  • 20 ml of skim milk
  • 2 teaspoons extra virgin olive oil
  • 40 g mixed salad greens
  • salt to taste
  • pepper to taste

2 – Summer vegetable sandwich with basil and ricotta cheese

Total calories: 830 kcal / Calories per sandwich: 208 kcal

Ingredients for 4 sandwiches:

  • 4 sandwiches, 85 g each
  • 1 bell bell pepper
  • 2 medium eggplant
  • 2 zucchini
  • 4 teaspoons of extra virgin olive oil
  • fresh basil to taste
  • 160 g low-fat ricotta cheese
  • salt to taste
  • pepper to taste

3 – Sandwich with tzatziki, mackerel, black olives and tomato

Total calories: 790 kcal / Calories per sandwich: 395 kcal

Ingredients for 2 sandwiches:

  • 2 whole-grain sandwiches, 80 g each
  • 1 cucumber
  • 150 g low-fat Greek yogurt
  • a small piece of garlic
  • 140 g natural mackerel
  • 2 tomatoes
  • 20 g black olives
  • 1 teaspoon of vinegar
  • salt to taste
  • pepper to taste

4 – Sandwich with feta, avocado, spring onion, salad greens and black olives

Total calories: 900 kcal / Calories per sandwich: 450 kcal

Ingredients for 2 sandwiches:

  • 4 slices of rye bread, 40 g each
  • 80 g avocado
  • 80 g feta cheese
  • 1 Tropea red onion
  • 20 g black olives
  • 30 g mixed salad greens
  • 1 teaspoon extra virgin olive oil
  • salt to taste
  • pepper to taste

5 – Sandwich with bresaola, basil ricotta and confit tomatoes

Total calories: 760 kcal / Calories per sandwich: 380 kcal

Ingredients for 2 sandwiches:

  • 300 g date tomatoes
  • 4 slices of whole wheat bread, 40 g each
  • 80 g ricotta cheese
  • 70 g bresaola
  • a small piece of garlic
  • fresh basil to taste
  • fresh oregano to taste
  • thyme to taste
  • parsley to taste
  • 2 teaspoons extra-virgin olive oil
  • 1/2 teaspoon sugar
  • salt to taste
  • pepper to taste

6 – Sandwich with zucchini pesto, roasted turkey rump and lettuce

Total calories: 810 kcal / Calories per sandwich: 405 kcal

Ingredients for 2 sandwiches:

  • 2 sandwiches, 80 g each
  • 1 zucchini
  • a small piece of garlic
  • 10 g parmesan cheese
  • 10 g pine nuts
  • basil to taste
  • 1 tablespoon of extra virgin olive oil
  • 100 g roasted turkey rump
  • 40 g lettuce
  • salt to taste

7 – Sandwich with tuna and robiola mousse, capers, olives, and salad greens

Total calories: 910 kcal / Calories per sandwich: 455 kcal

Ingredients for 2 sandwiches:

  • 4 slices of rye bread, 40 g each
  • 60 g natural tuna
  • 40 g mixed salad greens
  • 5 g capers
  • 10 g black olives

For the mousse

  • 60 g natural tuna
  • 100 g of robiola cheese
  • oregano to taste
  • parsley to taste
  • thyme to taste
  • basil to taste
  • 5 g capers
  • 10 g black olives
  • salt to taste
  • pepper to taste

8 – Baked herb omelet and ricotta cheese sandwich with lettuce

Total calories: 1433 kcal / Calories per sandwich: 475 kcal

Ingredients for 3 people:

  • 5 eggs
  • 150 g low-fat ricotta cheese
  • 30 g of chard (spinach and Swiss chard)
  • 30 g parmesan cheese
  • salt to taste
  • pepper to taste
  • 30 g lettuce
  • 3 rolls
  • 1 tablespoon extra virgin olive oil

Ingredienti per 1 panino:

100 g di petto di pollo
10 g di insalata mista
20 g di carote tagliate a julienne
30 ml di yogurt bianco intero
½ spicchio d’aglio
½ cucchiaino di olio extravergine d’oliva
sale q.b.
pepe q.b.
timo q.b

9 – Sandwich with grilled chicken, julienned carrots, salad and yogurt sauce

Calories per sandwich: 160 kcal

Ingredients for 1 sandwich:

  • 100 g chicken breast
  • 10 g mixed salad
  • 20 g julienned carrots
  • 30 ml whole white yogurt
  • ½ clove of garlic
  • ½ teaspoon of extra virgin olive oil
  • salt to taste
  • pepper to taste
  • thyme to taste

10 – Veg sandwich with chickpea hummus, avocado and fresh spinach

Total calories: 932 kcal / Calories per sandwich: 466 kcal

Ingredients for 2 persons:

  • 250 g of already boiled chickpeas
  • ½ clove of garlic
  • 1 squeezed lemon
  • 4 teaspoons tahina (sesame paste)
  • salt to taste
  • paprika to taste
  • parsley to taste
  • ½ avocado
  • 2 rolls
  • 30 g fresh spinach

11 – Salmon, radicchio and robiola cheese sandwich

Total calories: 749 kcal / Calories per sandwich: 374 kcal

Ingredients for 2 people:

  • 2 sandwiches
  • 80 g smoked salmon
  • 50 g of robiola cheese
  • 40 g radicchio
  • 1 teaspoon extra virgin olive oil
  • salt to taste

12 – Whole wheat sandwich with zucchini, guacamole and fenugreek sprouts

Total calories: 674 kcal / Calories per sandwich: 337 kcal

Ingredients for 2 sandwiches:

  • 3 thin slices of whole wheat bread
  • 1 small zucchini
  • 1 small ripe avocado
  • 1 small shallot
  • 2 cloves of garlic
  • 1 lime (the juice)
  • 1 green chili pepper
  • a pinch of cumin
  • extra virgin olive oil to taste
  • 1 package of fenugreek sprouts
  • salt to taste
  • pepper to taste
  • mint leaves to taste

13 – Whole wheat sandwich with salmon and zucchini

Calories per sandwich: 350 kcal

Ingredients for 1 sandwich:

  • 1 whole wheat sandwich
  • 30 g smoked salmon
  • 20 g light spreadable cheese
  • one grilled zucchini
  • basil to taste
  • salt to taste
  • pepper to taste
  • a teaspoon of extra virgin olive oil

14 – Mediterranean sandwich

Calories per sandwich: 400 kcal

Ingredients for 1 sandwich:

  • 1 sandwich
  • auburn tomatoes to taste
  • grilled eggplant to taste
  • 3 thinly sliced buffalo mozzarellas
  • basil to taste
  • 1 teaspoon extra-virgin olive oil
  • salt to taste

You may be interested  👇

👉 How to cook chicory? Pan-seared Chicory

👉 Best Vegetarian Turkish Food Zucchini Mucver Recipe

👉 10 Detox Recipes With Vegetables to Cleanse You

👉 Click to follow the Student Agenda on Instagram

İlgili Makaleler

Bir yanıt yazın

E-posta adresiniz yayınlanmayacak. Gerekli alanlar * ile işaretlenmişlerdir

Başa dön tuşu