Breakfast$

Tuna sendvič s paradižnikom in grškim jogurtom

Sočen in preprost tuna sendvič s paradižnikom, grškim jogurtom ter hrustljavo zelenjavo za hiter obrok.

Prep time
20 min
Cook time
100 min
Total time
120 min
Servings
4

Recipe

Za tunin namaz

Fish, tuna, light, canned in water
160 g
Yogurt, Greek, plain, whole milk
80 g
Oil, olive, extra virgin
1 tbsp
Celery, raw
40 g
Onions, red, raw
40 g
Lemon juice, raw
15 ml
Salt, table, iodized
1 pinch

Za sendvič

Bread, mulitgrain, commercial
4 slice
Tomato, roma
1 medium
Lettuce, green leaf, raw
8 leaf

Per servingTotal
Calories:360 kcal1440 kcal
Protein:31 g124 g
Carbohydrates:37 g148 g
Fat:8 g32 g
Micronutrients
Sugar:3.7 g14.7 g
Saturated fat:1.4 g5.6 g
Cholesterol:17 mg68 mg
Sodium:272.6 mg1090.4 mg
Potassium:315 mg1260 mg
Calcium:73.8 mg295.3 mg
Iron:1.7 mg6.6 mg
Magnesium:42.3 mg169.2 mg
Zinc:1 mg3.9 mg
Phosphorus:169.3 mg677.3 mg
Vitamin C:9.8 mg39.1 mg
Vitamin A:90.6 µg362.3 µg
Vitamin D:0.5 µg1.9 µg
Vitamin B12:1.2 µg4.7 µg

Instructions

1
V večji skledi z vilico razdrobite odcejeno tunino ter jo zmešajte z grškim jogurtom, oljčnim oljem in limoninim sokom.
2
K tunini dodajte drobno sesekljano stebelno zeleno in rdečo čebulo.
3
Vse sestavine dobro premešajte ter začinite z morsko soljo in mletim črnim poprom.
4
Rezine polnozrnatega kruha rahlo popecite v toasterju do zlato-rjave barve.
5
Na dve rezini opečenega kruha položite liste sveže zelene solate in rezine paradižnika.
6
Čez paradižnik enakomerno razporedite pripravljen kremni tunin namaz.
7
Sendviča pokrijte s preostalima rezinama kruha, ju po želji po diagonali prepolovite in takoj postrezite.

Nutritional benefits

Zaradi visoke vsebnosti beljakovin v tunini ter vlaknin v polnozrnati moki in zelenjavi, ta jed podpira vzdrževanje mišične mase in zagotavlja dolgotrajen občutek sitosti.

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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.