Diet sandwiches: recipes, calories, design

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

According to statistics, many people who are on strict diets miss most of all not cakes and cream cakes, but the most ordinary sandwiches. With most diets, sausage and cheese, butter and bread are contraindicated. Delicious hot sandwiches, which simply drive you crazy with their flavors and mouth-watering crispy crust, are also prohibited.

There is a way out

If you also adhere to proper nutrition, but miss bread and butter, then the recipes for simple sandwiches are dietary! - will be a real find. To prepare such snacks, of course, you will have to choose products more carefully, combine them correctly, take into account calories and grams. But it's not difficult at all, especially if you have recipe "tips" at hand that will help you build a delicious sandwich in minutes and at the same time not worry about gaining weight after such a meal.

By the way, diet sandwiches, if you change their size and the amount of food used for cooking, can become not just a snack, but a full meal. With the help of a low-calorie sandwich, kilograms can belose the extra, and enrich your body with vitamins, and stay full for a long time.

Bread with red fish and cottage cheese

Diet bread sandwiches are perhaps the most popular snack option. Bread is a great alternative to white bread, which is completely unhe althy for a losing weight body. These sandwiches are perfect for breakfast, and also play the role of a he althy and tasty snack during working hours.

Ingredients:

• Two diet loaves.
• One hundred grams of low-calorie cottage cheese.
• Spices.
• Bunch of fresh herbs.
• S alted red fish.

Chop fresh greens finely and mix with cottage cheese. S alt and season with your favorite spices. Spread bread with cottage cheese mixture and put pieces of red fish on top. Such diet sandwiches are decorated with a parsley leaf or a sprig of dill.

Calorie content per 100 grams of product - 98 Kcal.

Hearty chicken breast sandwich

Very often, bread sandwiches are made for full and dense snacks. It is a mistake to think that on a diet you can not eat sandwiches with brown bread. Nutritionists recommend giving up white, baguettes and loaves. But whole-grain dark bread in moderation has never harmed a slimming body.

Ingredients:

• Boiled chicken breast.
• Two slices of black bread (optional with bran).
• Tomato.
• S alt.
• Avocado.

Process

Replace harmful mayonnaises and sauces in sandwiches can be the he althiest fruit - avocado. Mash the pulp with a fork and get an amazingly tasty, nutritious and he althy cream. Spread it on diet sandwiches, put slices of boiled chicken fillet on top, then comes a circle of ripe juicy tomato. Season with s alt and pepper and garnish with fresh herbs.

If desired, you can also put a boiled egg, finely grated garlic or a lettuce leaf on such brown bread sandwiches.

Calorie per 100 grams of product - 122-148 Kcal (depending on the composition and quantity of ingredients).

Sandwich "Traffic Light"

Unfortunately, most people have very little time to cook in the morning. That is why recipes for simple sandwiches are in such cases a real find for losing weight. A sandwich under the original name "Traffic Light" will help the family quickly feed breakfast, please the guests, and add a drop of nutrients and vitamins to the children.

Ingredients:

• Whole grain bread.
• Ripe red tomato.
• Avocado.
• Low-calorie cottage cheese.
• Boiled chicken egg (preferably homemade, where the yolk is bright and saturated color of the sun).

First, you need to make a paste of fat-free cottage cheese and avocado pulp. You can add your favorite spices and s alt. Spread the mixture on the bread. The green traffic light is ready.

A circle of ripe andjuicy tomato. But the yellow traffic light is half a boiled chicken egg. The design of sandwiches is an important nuance, although this is not required here: the dish already has a bright presentable appearance. However, a sprig of fresh parsley will not be superfluous, because even it contains a lot of vitamins and trace elements useful for the body.

Calorie content per 100 grams of product - 112 Kcal.

Hot lavash

Wrong is the opinion that all hot sandwiches are bad for the figure. In fact, you can cook the right warm sandwich, which will be tasty, satisfying, and he althy. Hot diet lavash sandwiches are ideal in this case.

Ingredients:

• Boiled chicken fillet.
• Lavash.
• Pinch of grated hard cheese.
• One tomato.
• Lettuce.
• S alt, spices for chicken.

Cut pita bread into small squares. In the center we put a lettuce leaf and finely chopped chicken fillet (boiled!). S alt and add chicken spices. Cut the tomato into thin circles. Lay them on top of the chicken. Sprinkle with grated cheese and roll up. It turns out a kind of roll or shawarma.

You can cook these hot diet sandwiches in two ways:

• Heat up a dry frying pan and fry pita bread without adding vegetable oil. As soon as a golden crust appears, turn the sandwich over and fry on the other side.
• Turn on the oven and set the temperature180-190 degrees. Line a baking sheet with foil or baking paper. Put prepared sandwiches and bake for fifteen minutes.

Both options are suitable for dietary nutrition, as they do not involve the use of vegetable oil, that is, harmful fats. Of course, the first one will be faster in time, but after the oven, the sandwiches stay hot longer. The choice is yours.

How many calories are in a roll sandwich? There are only 140-152 Kcal per 100 grams of the finished product. This is the perfect option for a hearty and hearty breakfast or lunch.

Sandwich with fish pate

Fish and white meat are the foods that are most often used to prepare dietary meals. Sandwiches are no exception.

Ingredients:

• Whole grain bread roll (you can use crispbread).
• Mackerel.
• Chicken egg.
• Tbsp sour cream (low fat).
• One small lime.
• Small chili.
• One small onion.

How to cook

This recipe is good not only because the fish paste is good for he alth and does not negatively affect the figure. A big plus is that you can cook it "in reserve". It keeps well in the refrigerator for three to five days. So, having prepared a pate once, you can provide yourself with tasty and he althy sandwiches for a whole week.

Let's get started. The first step is cutting the fish. We get rid of the head, skin and entrails. We washmackerel carcass under cold water and cut into small pieces. Boil them in lightly s alted water for ten minutes. Leave to cool.

Boil the chicken egg, cool and rub on a fine grater. Very finely chop the onion. All you need from a green lime is the grated zest. Put sour cream in a bowl, add zest, egg and onion. Thoroughly mix the ingredients of the future pate together.

Add spiciness and piquancy to fish paste with chili peppers. If necessary, rinse and carefully cut in half. It is recommended to remove the bones, since it is in them that the main sharpness and bitterness of pepper are located. We rub the pulp on a coarse grater or cut it with a knife, but as finely as possible. Add pepper to the pate.

It remains to add the fish. When the mackerel has cooled, take it out of the broth with a holey spoon and carefully mash it into a pulp with a fork. Now the fish can be sent to the general container. After mixing, you get a surprisingly fragrant and delicate fish paste with a hint of spicy bitterness. It remains to spread it on the base (bread, pita bread, diet bread).

As for such a question as the design of sandwiches, even such a simple sandwich with pate can be decorated in such a way that it will not be a shame to serve it to the festive table. Take a large plate and put the sandwiches on it. Place a small sprig of parsley or a dill “tail” on top of each. Along the edges, you can add pieces of chili pepper and small lime slices as decoration. The composition is ready. Bon appetit!

For 100 grams of such a sandwich with fish pate, there are about 152-160 Kcal, if it is dietary bread or Armenian thin lavash. If you took a white bread bun as a basis, then the calorie content will increase to 192-200 Kcal.