Looking for a healthy sandwich option that is both filling and delicious? Look no further than the Mediterranean Turkey Sandwich! Packed with flavorful ingredients and only 515 calories per serving, this sandwich is sure to satisfy your appetite without sabotaging your diet.
The ingredients used in the Mediterranean Turkey Sandwich include sliced turkey breast, hummus, feta cheese, roasted red peppers, cucumbers, and baby spinach. Not only does this combination make for a tasty sandwich, it also provides a variety of important vitamins and nutrients.
In this article, we'll dive into the history and nutritional information of the Mediterranean Turkey Sandwich, as well as share some variations and tips for making and serving this delicious sandwich.
An Overview of Mediterranean Turkey Sandwich
The Mediterranean Turkey Sandwich is a healthy and flavorful sandwich that is perfect for those looking for a quick and easy lunch option. It is typically made with sliced turkey breast, hummus, feta cheese, roasted red peppers, cucumbers, and baby spinach, all piled high on your choice of bread or wrap. Not only does the Mediterranean Turkey Sandwich taste great, it is also packed with important nutrients. The turkey provides lean protein, while the hummus offers a healthy dose of fiber and healthy fats. The feta cheese adds a tangy flavor and a source of calcium, while the roasted red peppers and cucumbers provide vitamins and antioxidants. Finally, the baby spinach is low in calories but high in vitamins A and C, making this sandwich a true nutritional powerhouse.
Ingredients Used in Mediterranean Turkey Sandwich
The key ingredients in the Mediterranean Turkey Sandwich include:
- Sliced turkey breast
- Hummus
- Feta cheese
- Roasted red peppers
- Cucumbers
- Baby spinach
These ingredients can be found at most grocery stores and are easy to customize to your liking.
Cooking Process of Mediterranean Turkey Sandwich
To make a Mediterranean Turkey Sandwich, follow these simple steps:
- Spread a layer of hummus on your choice of bread or wrap.
- Add sliced turkey breast, roasted red peppers, cucumbers, feta cheese, and baby spinach.
- Top with another layer of hummus and bread or wrap.
If desired, you can also toast the bread for a warm and crispy sandwich.
One serving of Mediterranean Turkey Sandwich (including bread) contains approximately:
- calories: 515
- Protein: 38g
- Fat: 18g
- Carbohydrates: 48g
- Sugar: 6g
- Fiber: 9g
These values may vary based on the specific ingredients and bread or wrap used.
Serving Style of Mediterranean Turkey Sandwich
The Mediterranean Turkey Sandwich is best served cold or at room temperature. It makes a great lunch option, either served with a side salad or some baked chips. It can also be sliced into smaller pieces for a party platter or appetizer option.
Variations of Mediterranean Turkey Sandwich
The Mediterranean Turkey Sandwich is a versatile option that can be customized to your liking. Here are some ideas for variations:
- Swap out the hummus for avocado spread or tzatziki sauce.
- Use different types of bread, such as pita or a ciabatta roll.
- Add other veggies, such as sliced tomatoes or red onion.
- Substitute the turkey for grilled chicken or falafel for a vegetarian option.
Sandwich Making Tips for Mediterranean Turkey Sandwich
To make the perfect Mediterranean Turkey Sandwich, keep these tips in mind:
- Use fresh and colorful veggies for maximum flavor and nutrition.
- Choose a bread or wrap that is sturdy enough to hold all the fillings.
- Spread the hummus or other spread evenly to prevent the sandwich from becoming too dry or mushy.
- Consider toasting the bread or wrap for a warm and crispy sandwich.
The History of Mediterranean Turkey Sandwich
The origin of the Mediterranean Turkey Sandwich is unknown, but it likely draws inspiration from the traditional flavors and ingredients of Mediterranean cuisine, such as hummus and feta cheese. The sandwich has become a popular option for those looking for a tasty and nutritious meal on-the-go.
If you enjoy the flavors of the Mediterranean Turkey Sandwich, try these related recipes:
- Greek Salad
- Turkey and Hummus Wrap
- Mediterranean Veggie Sandwich
- Chicken Gyro
FAQs about Mediterranean Turkey Sandwich
Q: Can I make the Mediterranean Turkey Sandwich ahead of time? A: Yes! The sandwich holds up well in the fridge for up to two days. Just wait to add the baby spinach until just before serving. Q: What is a good side dish to serve with the Mediterranean Turkey Sandwich?
A: A simple side salad or some baked chips make great accompaniments to the sandwich.
The Mediterranean Turkey Sandwich is a nutritional powerhouse, packed with protein, fiber, and antioxidants. Plus, it tastes great too!
5 FAQ About the Mediterranean Turkey Sandwich (515 calories)
1. What ingredients are in the sandwich?
The Mediterranean Turkey Sandwich typically includes sliced turkey breast, creamy hummus, feta cheese, cucumbers, tomatoes, red onions, and spinach, all served on a toasted whole-grain bread.
2. Is this sandwich a healthy option?
While this sandwich has a higher calorie count compared to other sandwiches, it does offer a good dose of protein, fiber, and healthy fats. To make it even healthier, consider skipping the cheese or using a low-fat option and adding more veggies.
3. Can I customize the sandwich to my liking?
Absolutely! You can substitute the turkey for chicken or tofu, switch up the veggies or cheese, and select a different type of bread. Just keep in mind that any additions or changes may affect the calorie and nutritional values.
4. Is this sandwich suitable for people with dietary restrictions?
The Mediterranean Turkey Sandwich can be made gluten-free by selecting a gluten-free bread option. For lactose-free or vegan options, skip the cheese or use a plant-based alternative.
5. Is this sandwich a good option for lunch or dinner?
This sandwich can be enjoyed as a light lunch or dinner option. It can be paired with a side salad, fruit, or vegetable soup to make it a more filling meal.