Turkey sandwich is a meat sandwich that can be prepared quickly, represents a full meal, but requires some cooking. These healthy turkey sandwiches can be eaten right away, or packaged and consumed later - if you are on the run, quick and easy sandwich recipes for lunch or other meals, can be a great solution.
Published: October 29, 2016.
On a non-stick frying pan put a tablespoon of olive oil. Keep the pan on low heat because of olive's oil sensitivity.
Turkey tastes so much better on olive oil than on others - as many other things.
Put some spices on meat - salt and pepper are usually enough for me. If you want the taste to be even better and have some time, you can marinate meat - the day before put meat in a plastic container, add some salt, pepper, some olive oil, garlic, and some parsley and celery, mix everything, close the lid and put the closed container in the fridge overnight.
When the pan is heated enough, put meat on it. It can be a little bit crowded, but the meat will shrink soon.
Depending on the thickness of the meat, fry every side for 5-10 minutes.
In the meantime, take your bread (bread rolls, two slices of bread or whatever you have) and put it on aluminum foil.
|When the meat is done, put it on a plate to cool a little bit. Then put it on the bread. If you want, you can add some pickles here. Don't put mayonnaise or something similar - mayonnaise is full of unnecessary fat. Even frying on olive oil should be done with as little fat as possible.|
Wrap your sandwiches in aluminum foil and eat them as you please.
If you wrap your sandwiches while the meat is still hot, moisture from the meat will transfer to bread and it will become soggy. This can be somewhat avoided by wrapping sandwiches in paper napkins. I prefer aluminum foil anyway ...
The good thing about this sandwich is nutritional content (amount in two sandwiches):
|Bread (whole wheat if possible)||100g||8g||40g||2g||7g|
|Total:||~ 100g||~ 40g||~ 20g||~ 8g|
|Calories:||400 kcal||160 kcal||180 kcal||-|
In total, there are around 750 kcal in both sandwiches (a little less than 400 kcal per sandwich). Every sandwich is more than enough to make 100kg+ man satiated for few hours. This is a balanced meal with most calories from meat protein. Carbohydrates are complex and digested slowly, so there would be no insulin spike. Calorie content can be lowered by frying meat with less oil in a pan. Pickles add aroma and taste, almost no calories.
Whenever I go for some field trip or picnic, I prepare (among other things) two sandwiches and eat them with, for example, tomatoes or even yogurt.