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Posted by dantes in Sandwiches
16 Oct 2012 | 1702 views

Fast and healthy sandwiches

Similar recipes

Posted by violet

Grease a slice of bread with Delaco cream cheese, place the slice of muscle on top of it, then the slice of cheese, the pepper slices and the other slice of bread.

Posted by Valclaudia

I greased the slice of bread with cheese and "threw" a little of each of the above ingredients on top. The pickled cucumber was the piece of resistance ... Who else wants it?

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Mediterranean Breakfast - Cheese, Spinach, Garlic and Olive Oil Sandwich

Adherents of healthy eating are quickly falling in love with Mediterranean-inspired recipes, which cleverly combine vegetables, olive oil, spices and dairy products, such as yoghurt or cheese. The Mediterranean diet is today in the top of the healthiest nutritious and light diets. It is the diet that raises the longest-lived people in the world.

Mediterranean Breakfast - Cheese, Spinach, Garlic and Olive Oil Sandwich

• 1 layer of feta cheese
• 1 layer of mozzarella
• 1 bunch of spinach
• 4 slices of tomatoes
• 2 cloves of garlic
• 2 tablespoons olive oil
• 2-3 olives
• 1 red onion
• 2 slices of bread
• basil
• black pepper to taste

Heat the olive oil in a non-stick pan over medium heat. Crush the garlic, and put it in the pan. Wash the spinach with a little apple cider vinegar, chop finely and add over the garlic. Leave for half a minute, add the basil and then remove the pan from the heat.

On the slice of bread at the base of the sandwich put a layer of feta cheese and mozzarella, then put in another layer the slices of tomato (previously washed with apple cider vinegar), and the mixture of spinach with garlic. Top with chopped olives and onions, and sprinkle with black pepper. Put the other slice of bread and serve it for breakfast, with a glass of freshly squeezed fruit juice, or with a banana and chocolate smoothie.

For a more special taste, the sandwich thus obtained can be browned in a pan with a little olive oil. Leave for 4-5 minutes on each side.

* The advice and any health information available on this site are for informational purposes, do not replace the doctor's recommendation. If you suffer from chronic diseases or follow medication, we recommend that you consult your doctor before starting a cure or natural treatment to avoid interaction. By postponing or interrupting classic medical treatments you can endanger your health.


Nourishing and healthy sandwich

In order for the sandwich to become a nutritious and therapeutic dish, it is very important to choose the ingredients used correctly.

First of all, it is recommended to choose a variety of bread rich in fiber, with high nutritional value and low in calories, as is the case of that obtained from wholemeal wheat or rye flour.

The slices will not be greased with butter, margarine or mayonnaise, a wealth of saturated fats, which does nothing but load the body with empty calories, thicken the veins and arteries, promoting the occurrence of cardiovascular disease. An excellent alternative is fresh cottage cheese mixed with yogurt, olive oil, cucumber, dill or other crushed vegetables.

The basis of sandwiches depends on everyone's imagination and taste: low-fat cheese, cereal germs, pieces of boiled egg, vegetables of any kind for extra flavor, herbal spices are ideal.

Such a sandwich, prepared as a book, helps digestion, due to its high fiber content, relieves stress, due to vitamin B and magnesium, providing energy for the whole day.

A Properly Prepared Sanvis Helps Digestion


When the sandwiches appeared

Legend has it that Lord John Montagu, the fourth Earl of Sandwich (1718-1792), asked to be brought, apparently so as not to rise from the table where he played cards, "a piece of beef, a little salty, between two slices of bread ", so that the fat does not stick to his hands.

The "hot pieces of meat" kept the lord's name, not because he invented this dish, but rather because of his popularity among Lord Sandwich's friends.

Before being given the name of the lord, the dish is recorded in the history of the time as "bread and meat" or "bread and cheese".

In the USA, the sandwich was introduced in 1840 by the Englishwoman Elizabeth Leslie, who mentioned, in her cookbook "Instructions for the kitchen", a recipe for ham sandwiches. The main difference between American and British sandwiches, which used any kind of meat.

In the early 1900s, this dish was so common in the American diet that bakeries began selling sliced ​​bread to make sandwiches easier.

Thus, from a lord's table, the sandwich became an easy dish to make, easy to pack, the favorite food of schoolchildren and workers everywhere, the most common American sandwich being the one made of ham, lettuce. and slices of tomato.


Quick Sandwich - Recipes

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Don't waste food: mega-vegetarian leftover sandwich

I told you in a previous article that I was stained with food waste. I want to think and find all the methods by which we can recycle food, make the most of it, throw away as little as possible. It's summer, we don't feel like sitting next to the oven or the stove, so the recipes I have in my head now are easy and fast, without the need for too much fire. During this period I eat more salads, colds, fruits, pies and dips, so this sandwich came as an extension of my lifestyle during the summer.

This vegetarian mega-sandwich from leftovers consists of:

  1. A large ciabatta cut in half lengthwise. This is the only non-recycled or non-recycled item. Bread in a sandwich is basic, we really can't cheat.
  2. Recycled humus. I mean, I had two more tablespoons of hummus on a bottom of a bowl and nobody ate them. Normally, I would have thrown them away, but not today, not siree. I spread them nicely on the bread and they found a new life.
  3. 1 sliced ​​avocado. I found this avocado at the porcelain department store in the supermarket. Nobody buys it, because it was soft and everyone thought it was broken. Well: no! I trusted him and his capacity and I bought it at the incredible price of 2 lei a piece. Normally, a ready-to-eat avocado is at least 6 lei, so #mancarelapretredus!
  4. Tomato salad leftovers. Likewise, two tablespoons left over from dinner: no one could eat them anymore and normally they would have seen the garbage bucket directly, but I kept them and the next day at breakfast I poured these leftovers (tomatoes, peppers , cucumbers, onions), with salad juice, over sandwich.
  5. 1 slice of lightly salted telemea. If you want this sandwich to be vegan, just skip it, it's such a rich sandwich that you won't miss it.

This sandwich is epic: super nutritious (protein, biatches!), Super colorful, super attractive. Instead of humus you can also use:

  • soy pate,
  • mushroom pate,
  • cheese cream,
  • pesto sauce or even
  • tahini.

Mixed seeds or other goodies from cans are added to the hard:

  • dried tomatoes,
  • seedless olives,
  • artichokes in oil,
  • canned corn,
  • pickles and even
  • pepper.

Basically, what I'm trying to say is that the salad shouldn't be eaten from the bowl: you can crush it between two slices of bread and that's it!


Quick recipe for lunch

What to do fast food healthy if you like? Try the pasta with mushrooms and tomato sauce! They are delicious.

Ingredients for 3-4 servings
Preparation time: 20 minutes

Ingredient:

- 500 g of pasta
- a can of mushrooms (400-500 g)
- an onion
- a can of diced tomatoes (300 g)
- a few cloves of garlic
- basil, oil, salt, pepper.

Method of preparation:

Put oil in a pan and let the mushrooms harden a little, then add the onion, then the tomato sauce, stirring after each ingredient. Let the composition boil for ten minutes, then add the chopped garlic. At the end, sprinkle, to taste, salt, pepper and basil and mix well. While this composition is boiling, put the pasta on the fire. When everything is ready, put the pasta on plates, then pour the sauce on top and serve.


Beef, Cheese, Onion and Bell Pepper Sandwich & # 8211 Cheesesteak Sandwich

Useful advice for sandwich with beef, cheese, onion and bell pepper:

  • Video Recipe: Tudor & # 8217s Food
  • You can use any type of low-fat beef.
  • We use peppers of different colors for the appearance, although the tastes are different. The red one is sweeter.
  • Provolone cheese is preferred, but we can also use another type of cheese that melts quickly: Cheddar, Emmental, Gauda, ​​Gruyere.

Necessary tools for sandwich with beef, cheese, onion and bell pepper:

  • Knife for cutting meat and vegetables
  • A metal or wooden spatula for handling meat
  • A wood or silicone mincer (to put the meat in the freezer)
  • Frying pan / pan for cooking vegetables
  • Frying pan / grill for cooking meat (ideally an unstretched cast iron grill)
  • Aluminum foil (optional)

Meat preparation

After washing the meat well, put it in the freezer for 45-60 minutes. Now we can cut the meat into very thin strips. This process helps us to replace the professional butcher that the butchers have. The meat does not freeze, it hardens only on the surface being much easier to cut into very thin strips.

Preparation and cooking of vegetables

Cut the julienne onion and pepper into 1 cm thick strips. Heat 2 tablespoons oil over medium heat, add the vegetables then salt and pepper. Cook the vegetables for 20-30 minutes, stirring continuously at the beginning (2-3 minutes) and then periodically (every 2-3 minutes). If the vegetables take on color too quickly and you feel like they are burning, add a little water and mix. When the onion becomes translucent and the pepper softens, turn off the heat, add 1 tablespoon of vinegar and mix.

Wand preparation

We cut the wand in half along it but not all the way. We prepare the baguette somewhere near the stove, we will transfer the contents of the sandwich from the pan / grill directly on the bread with a spatula.

Cooking meat

Heat the grill / pan over medium heat and add very little oil. Add the meat and immediately start to mix it and turn it on all sides. The meat being cut into very thin strips will cook very quickly. Add salt and pepper. If you have cooked vegetables long before, you may need to reheat them. As soon as the meat took on color, add the vegetables over and then the cheese over the vegetables. After the meat has caught the crust on the bottom (fried appearance) and the cheese has melted, transfer everything to the baguette.

Shooting

If we do not serve the sandwich immediately, we fold it in aluminum foil to keep the heat and the contents inside.


Diet & # 8211 You lose 2 kg in a week!

It is the most important meal of the day. Do not skip it, because it boosts your metabolism and cuts your appetite to eat cookies before lunch. You can start with a glass (150 ml) of fruit juice, followed by one of the options below.
& # 8211 1 egg boiled in shell or in water and 1 slice of wholemeal toast, possibly greased with 1 teaspoon of skim cheese, 1 kiwi and 1 apple
& # 8211 Banana shake

& # 8211 1 small banana, cleaned and cut, mixed in a blender with 150 g low-fat yogurt and 100 ml semi-skimmed milk. Sweeten it with 1 teaspoon of honey, if necessary.
& # 8211 25 g bran flakes with 2 dried apricots, cut into pieces (or a few raisins, if you like more) and 125 ml semi-skimmed milk.

& # 8211 Mix 125 g low-fat yogurt with 25 g sugar-free muesli
& # 8211 1 grated apple (on a large grater) and a few raspberries or blueberries.

If your regular lunch consists of a quick-soaked sandwich, try one of the options below & # 8211 can be prepared just as quickly, but have a low calorie content. Finish the menu with two servings of fruit.

Sandwich with fish and cheese

Grease 2 slices of wholemeal bread with skim cheese (cow, mixed). Put between them 2 slices of lightly smoked fish, pepper, thin slices of red onion and lettuce leaves. Cut the sandwich in half (diagonally) before eating it.
(200 calories, 3% fat)

Sandwich with ham and mushrooms

Mix 1 tablespoon of dietary mayonnaise, 1 tablespoon of mustard and 1 tablespoon of canned mushrooms (cut and drained). Put the dough between 2 slices of wholemeal bread, add 2 thin slices of lean ham, onion rings and skim cheese.
(250 calories, 6% fat)

90 g canned tuna (pieces), mixed with 1 tablespoon skim yogurt, 1 tablespoon diet mayonnaise, 1/2 tablespoon chopped onion, 1/4 teaspoon basil, 2-3 slices red onion, a few slices of cucumber, pepper, salt. The mixture is rolled inside a glue.
(230 calories, 3% fat)

Baguette with mozzarella

Fill 1 small loaf of bread with 1/2 cup chopped tomatoes, 1 tablespoon chopped cucumber, onion rings, 60 g mozzarella cheese (cubes), 1/2 tablespoon mint leaves (chopped), 1 tablespoon basil leaves and a sauce consisting of 1/2 tablespoon olive oil and 1/2 tablespoon vinegar, salt, pepper.
(237 calories, 8% fat)

It is easy and quick to prepare. In addition, it is tasty and full of flavor. The following recipes are ideal for a healthy meal & # 8211 especially when you are in a time crunch.

Mediterranean salad with pasta

Mix 125 g of cooked and drained pasta with 15 g of chopped black olives, 50 g of feta cheese (pieces), 15 g of thinly sliced ​​tomatoes and 4 cherry tomatoes, 25 g of cucumbers (cubes) and a few basil leaves. Season with a sauce of olive oil and vinegar (or lemon).

The desert
1 thick slice of pineapple (fresh) baked on the grill or in a Teflon pan for 2-3 minutes on each side, until lightly browned. Sprinkle with 3 tablespoons of low-fat yogurt, sweetened with 1 orange juice and 1 tablespoon of honey.

Baked potatoes with tuna and pumpkin

200 g of pumpkin sauce is mixed with 75 g of canned tuna and placed in the middle of a large baked potato (180 g), over which the diet cheese is grated.

Keep the potatoes in the oven until the cheese melts. Pumpkin sauce is prepared from onion slices, pumpkin slices, peeled and chopped tomatoes, bell peppers, 1/2 clove garlic, olive oil, salt, pepper, parsley. Zucchini can be topped with eggplant slices. Keep it on low heat for a few minutes, until the pumpkins are soft.

The desert

Fresh fruit salad

2 tablespoons olive oil, 1 small chopped onion, 1 clove of garlic, 2 slices of celery cut into juliennes and 1 thin slice of lean, smoked ham are kept on the fire for 5 minutes, in a Teflon pan, stirring constantly. Add 150 g of preserved lentils (or dried, boiled), 100 ml of chicken broth, salt, pepper and cook for another 5 minutes. Serve with 125 g of grilled cod fillets (3-4 minutes on each side).

Grilled vegetables

1 chopped bell pepper (red), 1/2 eggplant, 1 small red onion and 1 diced zucchini are placed in a fireproof bowl with 1 tablespoon of olive oil.

Mix well. Season to taste. Leave the dish in the oven at 220 degrees C. for 20-30 minutes, until the vegetables soften a little. Baked vegetables are served with 150 g chicken breast, without skins, grilled.

The desert

Dietary chocolate cream

5 ways to reduce fat

  1. Use only low-fat ingredients: white fish, chicken and lean meat.
  2. Use only cooking techniques based on a minimum amount of fat: boiling in water or steam, baking on the grill, in the oven or on the fire, in the Teflon pan. By marinating, the dishes acquire an extra flavor, remaining dietary.
  3. Avoid fast foods and snacks, which are over 5% fat, and pay attention to salad dressings. A tablespoon of regular sauce (oil and vinegar) contains 97 calories and almost 11 g of fat & # 8211 so you can opt for a diet yogurt sauce.
  4. You don't need fat to taste the food, but use fresh greens and spices & # 8211 go very well with pasta. Fresh lemon juice completes their flavor.
  5. Use less oil when greasing food, not the pan! Spray oil bottles are ideal when you want to reduce fat consumption for cooking

Choose a calorie-free snack

Take a look and choose what you want from our list of snacks and good foods and you will see that you can eat very well and without too many calories.

  • 2 cups ice cream with chocolate flakes: 250 calories / 10 g fat
  • Croissant with hazelnut cream: 375 calories / 21g fat
  • 50 g tortilla chips with mayonnaise: 300 calories / 15 g fat
  • Chocolate biscuits (50 g): 350 calories / 17 g fat
  • Big Mac: 493 calories / 23 g fat
  • 2 cups lemon sherbet, with fresh strawberries: 100 calories / 0 g fat
  • Banana shake with strawberries: 200 calories / 2 g fat
  • 3 loaves of wholemeal bread, with tomato sauce: 100 g calories / 2 g fat
  • 1 cereal bar (50 g), with fruits and nuts: 215 calories / 8 g fat

(12 pieces 135 calories, 3 g protein, 4 g fat)

  • 2 cups of muesli with raisins
  • 1 cup skim milk
  • 3 tablespoons oil
  • 1 or
  • 1 1/4 cups flour
  • 1/4 cup brown sugar
  • 2 teaspoons (grated) baking powder
  • 1 teaspoon (grated) cinnamon powder
  • 1 teaspoon salt

Mix the cereal, milk, oil and whole egg in a bowl. Leave the mixture for 5-10 minutes, until the cereals are soft. Add the rest of the ingredients and mix well. Fill the tart forms, first lined with parchment paper, and bake (at the right heat) for 15-20 minutes.


Video: Γρήγορο παγωτό σάντουιτς. Kitchen Lab TV. Άκης Πετρετζίκης (August 2022).