Breakfast€€

Mozzarella and Tomato Sandwich

A simple and crunchy sandwich with mozzarella, juicy tomato, fresh basil and a drizzle of olive oil, perfect for breakfast or a quick lunch.

Prep time
10 min
Cook time
0 min
Total time
10 min
Servings
2

Recipe

Bread, mulitgrain, commercial
4 slice
Cheese, mozzarella, nonfat
125 g
Tomato, roma
1 medium
Oil, olive, extra virgin
1 tbsp
Basil, fresh
10 g
Salt, table, iodized
1 pinch

Per servingTotal
Calories:350 kcal700 kcal
Protein:19 g38 g
Carbohydrates:34 g68 g
Fat:15 g30 g
Micronutrients
Sugar:4.8 g9.5 g
Saturated fat:1.7 g3.4 g
Cholesterol:11.3 mg22.5 mg
Sodium:770.7 mg1541.4 mg
Potassium:334.7 mg669.4 mg
Calcium:677.3 mg1354.6 mg
Iron:1.9 mg3.8 mg
Magnesium:75.5 mg151 mg
Zinc:3.6 mg7.1 mg
Phosphorus:561.1 mg1122.1 mg
Vitamin C:11.6 mg23.2 mg
Vitamin A:106.9 µg213.8 µg
Vitamin D:0 µg0 µg
Vitamin B12:0.6 µg1.2 µg

Instructions

1
Place the tomato slices on a paper towel, lightly salt them and let them sit for 3 minutes to release excess liquid.
2
Drizzle a few drops of extra virgin olive oil onto two slices of whole-grain bread.
3
Arrange the slices of light mozzarella and the drained tomato slices on the bread.
4
Sprinkle fresh basil leaves and ground black pepper over the tomato.
5
Cover the sandwiches with the remaining slices of bread.
6
Toast the sandwiches in a toaster or in a dry pan over medium heat for 2 to 3 minutes on each side, until the bread turns golden brown and the mozzarella softens gently.
7
Cut the toasted sandwiches in half diagonally and serve immediately while warm.

Nutritional benefits

Thanks to the high protein content in mozzarella and the dietary fiber in whole-grain bread, this dish supports the maintenance of muscle mass and provides a long-lasting feeling of fullness.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.