昼食簡単

Sardine, Cucumber, and Tomato Sandwich

Name: Sardine, Cucumber, and Tomato Sandwich
Prep time: 20 min
Total time: 20 min
Yield: 4
Ingredients: 8 slices whole-wheat or multigrain bread; 1 cucumber; 2 cans sardines, water packed; 1/4 cup lemon juice; 1 large tomato; 1 red or white onion

Toasted whole grain bread is stacked with cucumbers, sardines, tomato, and sliced red onion. Try canned tuna or salmon as tasty alternatives for sardines.

20 min4 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: individual sandwich

327

カロリー

21g

タンパク質

44g

炭水化物

脂質

食物繊維

糖類

508mg

ナトリウム

飽和脂肪酸 1 g · コレステロール 53 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

whole-wheat or multigrain bread
8 slices · toasted
cucumber
1 · peeled, if desired, thinly sliced
sardines, water packed
2 cans · 4 oz cans, drained
lemon juice
1/4 cup
tomato
1 large · thinly sliced
red or white onion
1 · peeled and thinly sliced

作り方

1
Put 4 slices toasted bread on the cutting board. Arrange cucumber slices on top of each slice.
2
Distribute the sardines evenly on top of the cucumber and using the fork, gently mash them. Spread the mashed sardines to cover the cucumber. Squeeze the lemon juice over the sardines.
3
Put the tomato slices on top of the sardines. Add the red onion. Top with the remaining slices of toast and press down gently to hold the sandwich together.
4
Cut the sandwich in half and serve right away.

出典: USDA MyPlate Kitchen · USDA Center for Nutrition Policy and Promotion

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