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
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:
Instructions:
- 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.
- 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.
- 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.
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 Size | 440 grams |
| Energy | |
| Calories 340kcal | 17% |
| Protein | |
| Protein 36g | 25% |
| Carbohydrates | |
| Carbohydrates 36g | 10% |
| Fiber 5g | 14% |
| Sugar 12g | 12% |
| Fat | |
| Fat 4.72g | 6% |
| Saturated 1.92g | 6% |
| Cholesterol 9mg | - |
| Vitamins | |
| Vitamin A 170ug | 19% |
| Choline 70mg | 13% |
| Vitamin B1 0.33mg | 28% |
| Vitamin B2 0.55mg | 42% |
| Vitamin B3 3.65mg | 23% |
| Vitamin B6 0.44mg | 26% |
| Vitamin B9 100ug | 26% |
| Vitamin B12 1.42ug | 59% |
| Vitamin C 27mg | 29% |
| Vitamin E 1.60mg | 11% |
| Vitamin K 160ug | 133% |
| Minerals | |
| Calcium, Ca 260mg | 20% |
| Copper, Cu 0.29mg | 32% |
| Iron, Fe 2.40mg | 22% |
| Magnesium, Mg 100mg | 23% |
| Phosphorus, P 460mg | 37% |
| Potassium, K 760mg | 22% |
| Selenium, Se 36ug | 63% |
| Sodium, Na 1210mg | 81% |
| Zinc, Zn 2.18mg | 20% |
| 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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