午餐简单

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 份

营养成分（每份）

每份数值 · 每份分量: individual sandwich

327

卡路里

21g

蛋白质

44g

碳水

脂肪

膳食纤维

糖

508mg

钠

饱和脂肪 1 g · 胆固醇 53 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。

食材

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

步骤

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.

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

Nutrola AI营养追踪应用的一部分 — 每个食谱都有经过验证的宏量营养素，一键记录。

用Nutrola记录每一餐

使用AI照片扫描，几秒钟内记录这个食谱。