점심쉬움

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 인분

영양 정보 (1인분 기준)

1인분 기준 · 1회 제공량: individual sandwich

327

칼로리

21g

단백질

44g

탄수화물

지방

식이섬유

당류

508mg

나트륨

포화지방 1 g · 콜레스테롤 53 mg

링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.

재료

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

조리법

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.

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

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