Spinach and tomato sandwich with whole-wheat bread

Enjoy a nutritious and delicious Spinach and Tomato Sandwich made with whole-wheat bread, fresh spinach, juicy tomato slices, and creamy low-fat cottage cheese. Perfect for a healthy lunch or snack!

  • 30 Apr 2025
  • Cook time 5 min
  • Prep time 5 min
  • 1 Servings
  • 4 Ingredients

Spinach and tomato sandwich with whole-wheat bread
(Image via: pexels.com)

The Spinach and Tomato Sandwich with Whole-Wheat Bread is a healthy and delicious choice for a quick meal. Packed with fresh vegetables and low-fat cottage cheese, this sandwich is not only nutritious but also satisfying. Ideal for a light lunch or a snack, this recipe is easy to prepare and perfect for those on-the-go.

Ingredients:

2 slices whole-wheat bread
54g
1 cup spinach
30g
1 cup lowfat cottage cheese
230g
1 tomato
120g

Instructions:

1. Prepare the Ingredients:
- Wash the Vegetables: Rinse the spinach leaves and tomato under cold water. Pat them dry with a clean towel or paper towels.
- Slice the Tomato: Cut the tomato into thin slices, making sure they are of even thickness to ensure a balanced sandwich.
2. Assemble the Sandwich:
- Lay out the Bread: Place both slices of whole-wheat bread on a clean cutting board or plate.
- Spread the Cottage Cheese: Using a knife or a spoon, spread a generous layer of low-fat cottage cheese evenly over one side of each slice of bread.
- Add Spinach: Place the fresh spinach leaves evenly over the cottage cheese on one of the bread slices.
- Layer the Tomato: Arrange the tomato slices on top of the spinach, ensuring they cover the entire surface evenly.
3. Combine and Serve:
- Place the remaining slice of bread on top, cottage cheese side down, to complete the sandwich.
- Press down lightly to help the layers adhere to each other.
- Cut and Serve (Optional): If desired, cut the sandwich in half diagonally or horizontally.
4. Enjoy: Your nutritious and delicious Spinach and Tomato Sandwich with Whole-Wheat Bread is ready to be enjoyed!

Tips:

- Toast the whole-wheat bread slices for a crunchier texture and added flavor.

- Season the cottage cheese with some black pepper or your favorite herbs for extra taste.

- Use fresh spinach and ripe tomatoes to ensure the best taste and nutritional value.

- For a variation, add some avocado slices or replace cottage cheese with hummus to switch up the flavors.

- Layer the ingredients evenly to ensure each bite contains all components of the sandwich.

Enjoy your Spinach and Tomato Sandwich with Whole-Wheat Bread as a wholesome option that balances taste and nutrition. It's a versatile recipe that can be easily customized to suit your preferences. Whether you enjoy it alone or pair it with a bowl of soup, this sandwich is sure to leave you satisfied and energized.

Nutrition Facts
Serving Size440 grams
Energy
Calories 340kcal17%
Protein
Protein 36g25%
Carbohydrates
Carbohydrates 36g10%
Fiber 5g14%
Sugar 12g12%
Fat
Fat 4.72g6%
Saturated 1.92g6%
Cholesterol 9mg-
Vitamins
Vitamin A 170ug19%
Choline 70mg13%
Vitamin B1 0.33mg28%
Vitamin B2 0.55mg42%
Vitamin B3 3.65mg23%
Vitamin B6 0.44mg26%
Vitamin B9 100ug26%
Vitamin B12 1.42ug59%
Vitamin C 27mg29%
Vitamin E 1.60mg11%
Vitamin K 160ug133%
Minerals
Calcium, Ca 260mg20%
Copper, Cu 0.29mg32%
Iron, Fe 2.40mg22%
Magnesium, Mg 100mg23%
Phosphorus, P 460mg37%
Potassium, K 760mg22%
Selenium, Se 36ug63%
Sodium, Na 1210mg81%
Zinc, Zn 2.18mg20%
Water
Water 350g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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