סנדוויץ' בריאות

מאת הדיאטנית הקלינית תמר ידין
101

1 מנות

5 דקות

כשר

סנדוויץ' בריאות

מאת תמר ידין, דיאטנית קלינית, יועצת לחברת הרבלייף

המפתח לסנדוויץ' בריא, מזין, משביע וגם טעים הוא איזון בין הרכיבים: הבסיס לסנדוויץ' הוא תמיד פחמימה: לחם שיפון מלא, לחם מחיטה מלאה, לחמניית דגנים, פיתת כוסמין, לחם כוסמין וכו'. מי שנמנע מגלוטן יכול להכין לחם טחינה או לחם זרעי פשתן כבסיס. לתוך בסיס זה נוסיף תמיד שילוב של חלבון וירקות. כן ניתן להוסיף ממרח של שומן בריא, דוגמת אבוקדו, טחינה או פסטו, שמוסיפים טעם ומעודדים שובע.

מתכון לסנדוויץ' קפרזה:

2 פרוסות לחם שיפון מלא

3 יחידות גבינת מוצרלה פרוסה (רצוי 15% שומן ומטה)

4-5 פרוסות עגבנייה טרייה

2 עלי בזיליקום

מלח גס ופלפל לתבלון

-ניתן לשדרג עם מריחה של פסטו ביתי, ללא סוכר, או עם מעט שמן זית.

ערך תזונתי לסנדוויץ' קפרזה בינוני בגודלו:

קלוריות: 360 קק"ל

חלבון: 25 גר'

פחמימה: 32 גר'

שומן: 18גר'

תמונות מהמתכון:

תגיות:

מתכון לכריך בריאות מתכון לסנדוויץ בריאות מתכון לסנדוויץ' קפרזה

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