Breakfast€
Crunchy Whole-Grain Sandwich with Chicken Breast, Fresh Bell Pepper and Herb Spread
Enjoy a refreshing and filling whole-grain sandwich with chicken breast. The recipe includes a trick for keeping the vegetables crunchy and a light herb spread for the perfect snack.
Prep time
13 min
Cook time
0 min
Total time
13 min
Servings
1
Recipe
Bread, mulitgrain, commercial
2 sliceChicken breast, deli, rotisserie seasoned, sliced, prepackaged
80 gPeppers, bell, red, raw
0.25 mediumCucumber, with peel, raw
0.25 smallLettuce, green leaf, raw
1 leafCheese, cream
1 tbspSeeds, pumpkin and squash seeds, whole, roasted, without salt
1 tbspSpices, pepper, black
1 pinchCalories:365.5 kcal
Protein:26 g
Carbohydrates:39.3 g
Fiber:7.9 g
Water:118 ml
Fat:12.2 g
Micronutrients
Sugar:6.3 g
Saturated fat:4.6 g
Cholesterol:56 mg
Sodium:1105.3 mg
Potassium:651.7 mg
Calcium:97.1 mg
Iron:2.5 mg
Magnesium:112.5 mg
Zinc:3.1 mg
Phosphorus:380.6 mg
Vitamin C:38.4 mg
Vitamin A:95.4 µg
Vitamin D:0.1 µg
Vitamin B12:0.1 µg
Instructions
1
If you like, quickly toast the slices of whole-grain bread in a toaster. This will create a crunchy texture and prevent moisture from the vegetables from soaking into the bread's center.
2
Spread a thin layer of cream cheese on both slices of bread. The spread will act as "glue" for the seeds and vegetables.
3
Sprinkle pumpkin seeds on one slice and gently press them into the spread with a knife.
4
Place a leaf of iceberg lettuce. This acts as an impermeable layer between the bread and the juicy vegetables, keeping the sandwich crunchy for longer.
5
Layer the chicken breast slices on top of the lettuce.
6
Spread the strips of red bell pepper and cucumber slices over the salami. Season with freshly ground pepper.
7
Cover with the other slice of bread and gently press the sandwich with your palm to stabilize the layers.
8
Cut the sandwich diagonally in half. If preparing it for later, wrap it in baking paper instead of foil so the bread stays airy.
Nutritional benefits
The high fiber content of whole-grain bread and vitamin C from the bell pepper improve iron absorption and provide a long-lasting feeling of fullness.
Similar recipes
9 g
30 g
25 g
Share your opinion
0,00 comments
Flavor
0,0
Prep time
0,0
Difficulty
0,0
Satisfaction
0,0
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.