
Short on 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 popular belief, 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% protein and 20-30% fat (better choose healthy fats such as 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 do not want to get bored, try to vary each day with the type of bread: whole grain, cereal bread, Arabic bread, sliced bread, black bread, Mexican tortillas, etc.
The sandwich, a healthy option to take to work
Manzanaroja, your personalized diet proposes 5 original ideas of light sandwiches with appetizing fillings such as salmon, chicken or fresh cheese so that lunchtime at work is your favorite time of the day. The amounts we pass to you are approximate. since each person has particular energy needs.
+Sandwich with grilled chicken breast, julienne carrots and yogurt sauce
A complete and nutritious sandwich, very easy to prepare and ideal to take to work. Ingredients:
- Bread
- 100 g chicken breast
- 10 g mixed salad
- 20 g julienne carrots
- 30 ml whole natural yogurt
- 1/2 garlic clove
- 1/2 teaspoon extra virgin olive oil
- Salt
- Pepper
- Fresh thyme
Elaboration: 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 sit in the fridge for 10 minutes. Then, remove the garlic clove so that it is not so strong. Fill the sandwich with the chicken, carrots, salad and, finally, yogurt sauce. Your grilled chicken and carrot sandwich is ready!
+Sandwich of tomatoes, arugula, fresh cheese and avocado
A complete snack, fresh, rich in vitamins and essential fatty acids. Ingredients:
- Bread 90 g
- Fresh cheese 30 g
- Arugula 20 g
- Tomatoes 50 g
- Avocado 40 g
- Lemon juice to taste
- Oil half a spoon
Elaboration: 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!
+French omelette sandwich, herbs, baked cottage cheese and lettuce
A variation of the classic French omelette sandwich, to add more vitamins and more flavor to your menu. Ingredients:
- Bread
- 1 egg
- 50 g cottage cheese or cheese from Burgos
- 30 g vegetables (spinach or chard)
- 10 g Parmesan cheese
- salt
- pepper
- 30g lettuce
- 1 teaspoon extra virgin olive oil
Elaboration: Beat the egg, season with salt, pepper, parmesan and add the leaves of the vegetables. Crush the cottage cheese or fresh cheese from Burgos with a fork and add it to the egg and vegetable mixture. Pour the mixture into a dish with baking paper, pour a little extra virgin olive oil and preheat in the oven to 200º for 15 or 20 minutes, until the tortilla is firm. Then fill the sandwich with the tortilla and lettuce leaves. Didn’t it make you hungry as you were reading?
+Sandwich with Serrano ham, brie cheese and black olives
The Serrano ham sandwich can also have its variant if you add a little brie and black olives that give it even more flavor. Ingredients:
- Bread
- 1 tomato
- 30 g brie cheese
- 30g Serrano ham
- 5 black olives
- 1 teaspoon extra virgin olive oil
Elaboration: Open the bread and wet it with the tomato. Fill with ham, brie, pitted olives and season it to your liking. You will be the envy of your office mates!
+Sandwich with salmon, red cabbage and fresh goat cheese
Tasty and rich in contrasts, delicious and easy to prepare. You can replace red cabbage with another purple vegetable that you like. Ingredients:
- 1 sandwich
- 40 g smoked salmon
- 50 g of fresh goat cheese.
- 40 g red cabbage
- 1 teaspoon extra virgin olive oil
- Salt
Elaboration: 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 spread 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.