BreakfastMid-day mealVegetarianBalancedMediterraneanDairy€€
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 time10 min
Cook time0 min
Total time10 min
Servings2
Recipe
Per servingTotal
Calories:350 kcal700 kcal
Protein:19 g38 g
Carbohydrates:34 g68 g
Fiber:5.1 g10.2 g
Water:113 ml226 ml
Fat:15 g30 g
Micronutrients
Sugar:5.1 g10.1 g
Saturated fat:8.8 g17.5 g
Cholesterol:40 mg80 mg
Sodium:722.6 mg1445.1 mg
Potassium:386 mg771.9 mg
Calcium:512.3 mg1024.6 mg
Iron:1.9 mg3.7 mg
Magnesium:71.8 mg143.5 mg
Zinc:3.4 mg6.7 mg
Phosphorus:493.6 mg987.1 mg
Vitamin C:11.6 mg23.2 mg
Vitamin A:169.4 µg338.8 µg
Vitamin D:0.3 µg0.5 µg
Vitamin B12:1.1 µg2.1 µg
Instructions
- 1Place the tomato slices on a paper towel, lightly salt them and let them sit for 3 minutes to release excess liquid.
- 2Drizzle a few drops of extra virgin olive oil onto two slices of whole-grain bread.
- 3Arrange the slices of light mozzarella and the drained tomato slices on the bread.
- 4Sprinkle fresh basil leaves and ground black pepper over the tomato.
- 5Cover the sandwiches with the remaining slices of bread.
- 6Toast 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.
- 7Cut 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.