Sliced turkey breast and hummus between wholegrain bread with cucumber, lettuce and tomato. Five minutes.
Turkey is measured cooked: sliced cooked breast from the deli counter or from a roast.
- Ready in5 minutes
- Serves1
Ingredients
- 100 g turkey breast (cooked weight)
- 2 slices wholegrain bread
- 40 g hummus
- 60 g cucumber
- 30 g lettuce (romaine / mixed leaves)
- 60 g tomatoes (incl. cherry)
Method
- Spread the hummus on both slices of bread.
- Slice the cucumber and tomato.
- Layer the turkey, cucumber, tomato and lettuce on one slice, season with pepper, and close the sandwich.
What this plate gives you
A hundred grams of turkey breast is about 29 g of protein for 12 g of fat, and the bread and hummus take the sandwich to 42 g, three quarters of the 56 g a day the RDA gives a 70 kg adult. At 428 calories it is a little over a fifth of a 2,000-calorie day. The hummus does the work of butter or mayonnaise with more protein and more fibre.
Swaps
- Chicken breast for the turkey: the same numbers.
- Rye bread: about the same numbers, a firmer sandwich.
- Mustard with the hummus: no change to the numbers.
Keeping it
Built, it keeps in the fridge until the next day; the cucumber and tomato soften after that. The turkey keeps three to four days on its own.
