Hvor mange kalorier er der i Sardine, Cucumber, and Tomato Sandwich?

En portion har 230 kcal. Opskriften giver 4 portioner (individual sandwich hver).

Hvor meget protein er der i Sardine, Cucumber, and Tomato Sandwich?

23 g protein pr. portion med 29 g kulhydrat og 3 g fedt.

Hvad skal jeg bruge til Sardine, Cucumber, and Tomato Sandwich?

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

Sardine, Cucumber, and Tomato Sandwich

Name: Sardine, Cucumber, and Tomato Sandwich
Prep time: 20 min
Total time: 20 min
Yield: 4 servings
Ingredients: 8 slices whole-wheat or multigrain bread (toasted); 1 cucumber (peeled, if desired, thinly sliced); 2 cans sardines, water packed (4 oz cans, drained); 1/4 cup lemon juice; 1 large tomato (thinly sliced); 1 red or white onion (peeled and thinly sliced)

Opskriften er på engelsk. Næringsindhold og spørgsmål er oversat.

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

230kcal pr. portion

23 gprotein

29 gkulhydrat

3 gfedt

4portioner (individual sandwich)

Forberedelse: 20 min

Ingredienser

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

Links til "næringsindhold" går til den nærmeste generiske fødevare på FoodFactly, pr. 100 g.

Næringsindhold pr. portion

Næringsstof	Pr. portion	% DV
Kalorier	230 kcal
Fedt i alt	3 g	4 %
Mættet fedt	1 g	5 %
Kolesterol	17 mg	6 %
Natrium	460 mg	20 %
Kulhydrat i alt	29 g	11 %
Kostfibre	5 g	18 %
Sukkerarter i alt	6 g
Tilsat sukker	3 g	6 %
Protein	23 g	46 %
D-vitamin	3 µg	15 %
Calcium	84 mg	6 %
Jern	2 mg	11 %
Kalium	474 mg	10 %

Næringsanalyse pr. portion som offentliggjort af USDA med opskriften. % RI: procent af FDA's referenceindtag for voksne.

MyPlate-fødevaregrupper pr. portion

Grains: 2 ounces
Protein Foods: 2 ounces

Fremgangsmåde

Put 4 slices toasted bread on the cutting board. Arrange cucumber slices on top of each slice.
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.
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.
Cut the sandwich in half and serve right away.

Noter

Canned tuna or salmon can be used instead of sardines Learn more about: Cucumbers Lemons Tomatoes Onions

Kilde

USDA Center for Nutrition Policy and Promotion

Offentliggjort på USDA MyPlate Kitchen (www.myplate.gov/recipes/sardine-cucumber-and-tomato-sandwich, lukket af USDA i januar 2026; arkiveret kopi). Et værk fra den amerikanske føderale regering, i det offentlige domæne.

Generel ernæringsinformation, ikke medicinsk rådgivning.