Do you have little time to eat? The sandwich is a perfect solution for a fast, nutritious and light break, even if you are on a diet. Contrary to what is believed, eating bread does not make you fat. According to the indications of the World Health Organization, our energy should come from 50-60% carbohydrates (bread, pasta, rice, potatoes, cereals), 15-20% proteins and 20-30% fats (better choose healthy fats like extra virgin olive oil).
To prepare healthy, light and appetizing recipes at the same time, it is important to season the sandwiches with fresh and seasonal ingredients, limit fats and sauces and, if possible, prepare the dough yourself for an even healthier meal. If you don’t want to get bored, try to vary each day with the type of bread: wholemeal, cereal bread, Arabic bread, sliced bread, black bread, Mexican tortillas, etc.
The sandwich, a healthy option to take to work
Manzanaroja, your personalized diet offers you 5 original ideas for light sandwiches with appetizing fillings such as salmon, chicken or fresh cheese so that lunchtime at work is your favorite moment of the day. The amounts we give you are approximate. since each person has particular energy needs.
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Sandwich with grilled chicken breast, julienned carrots and yogurt sauce
A complete and nutritious sandwich, very easy to prepare and ideal to take to work. Ingredients:
- Bread
- 100 g of chicken breast
- 10 g mixed salad
- 20 g julienned carrots
- 30 ml whole natural yogurt
- ½ clove of garlic
- ½ teaspoon of extra virgin olive oil
- Salt
- Pepper
- fresh thyme
Preparation: Fry the grilled chicken breast, season to taste and cut into strips. Now, wash, dry and cut the salad. For the sauce you need yogurt (skimmed), garlic clove, salt, oil and thyme. Mix everything and let it rest in the fridge for 10 minutes. Then, remove the garlic clove so that it is not so strong. Fill the sandwich with the chicken, the carrots, the salad and, finally, the yogurt sauce. Your grilled chicken and carrot sandwich is ready!
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Tomato, arugula, fresh cheese and avocado sandwich
A complete, fresh snack, rich in vitamins and essential fatty acids. Ingredients:
- bread 90g
- Fresh cheese 30 g
- Arugula 20g
- tomatoes 50g
- Avocado 40g
- lemon juice to taste
- half spoon oil
Preparation: Wash the tomatoes and cut them into thin slices. Then, peel the avocado, cut it into slices and season it with lemon. Spread the fresh cheese on the bread and season with salt and pepper. Finally, add the arugula, the avocado and at the end the tomato and season with oil. Ready to put it in the Tupperware!
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French omelette sandwich, herbs, baked cottage cheese and lettuce
A variation on the classic French omelette sandwich, to add more vitamins and more flavor to your menu. Ingredients:
- Bread
- 1 egg
- 50 g of cottage cheese or Burgos cheese
- 30 g of vegetables (spinach orchard)
- 10 g Parmesan cheese
- salt
- pepper
- 30g of lettuce
- 1 teaspoon of extra virgin olive oil
Preparation: Beat the egg, season with salt, pepper, Parmesan and add the vegetable leaves. Mash the cottage cheese or fresh cheese from Burgos with a fork and add it to the mixture of eggs and vegetables. Pour the mixture into a baking tray lined with baking paper, add a little extra virgin olive oil and preheat in the oven at 200º for 15 or 20 minutes, until the tortilla is firm. Then fill the sandwich with the tortilla and the lettuce leaves. Haven’t you been hungry as you were reading?
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Sandwich with serrano ham, brie cheese and black olives
The serrano ham sandwich can also have its variant if you add a bit of brie and black olives to give it even more flavor. Ingredients:
- Bread
- 1 tomato
- 30 g Brie Cheese
- 30g of serrano ham
- 5 black olives
- 1 teaspoon of extra virgin olive oil
Preparation: Open the bread and wet it with the tomato. Fill with the ham, the brie, the pitted olives and season it to your liking. You’ll be the envy of your office mates!
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Sandwich with salmon, red cabbage and fresh goat cheese
Tasty and rich in contrasts, delicious and easy to prepare. You can substitute the red cabbage with another purple vegetable that you like. Ingredients:
- 1 sandwich
- 40g smoked salmon
- 50 g of fresh goat cheese.
- 40 g red cabbage
- 1 teaspoon of extra virgin olive oil
- Salt
Preparation: Wash the cabbage, cut it into strips and let it dry. Open the sandwich and spread the fresh goat cheese. Then fill with the smoked salmon and brush it with the extra virgin olive oil. Add the cabbage and then close the sandwich, pressing lightly with your fingers to make it easier to eat.