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Kanapka z tuńczykiem, sałatą, kukurydzą i czerwoną cebulą

/*31 sierpnia 2016*/
Kanapka z tuńczykiem, sałatą, kukurydzą i czerwoną cebulą

Składniki:

Kanapka z tuńczykiem, sałatą, kukurydzą i czerwoną cebulą


  • 2 kromki chleba graham (60 g)
  • 2 łyżeczki Optimy DHA (10 g)
  • 4 liście sałaty (40 g)
  • 1 ½ łyżki tuńczyka z wody (45 g)
  • 2 łyżki kukurydzy (40 g)
  • 4 cienkie plasterki czerwonej cebuli (30g)
  Wartość odżywcza %RWS
Energia [kJ] 966,75
Energia [kcal] 267,2 13
Białko ogółem [g] 16,57 33
Tłuszcz [g] 6,24 9
Węglowodany ogółem [g] 41,89 16
Sód [mg] 603,55 25
Witamina A (ekwiw. retinolu) [ug] 347,9 43
Witamina D [ug] 2,775 56
kw.tł. nasycone ogółem [g] 1,645 8
kw.tł. jednonienasycone ogółem [g] 2,43
kw.tł. wielonienasycone ogółem [g] 1,8625
Cholesterol [mg] 31,5
Błonnik pokarmowy [g] 6,47

Magiczny składnik

Tuńczyk jest jedną z chudszych ryb, często goszczącą na naszych stołach jako dodatek do sałatek. Doskonale sprawdzi też się jako źródło białka w kanapkach, np. zamiast chudej wędliny.

  • Dla 50+
  • Dla sportowców

Przygotowanie

Kromki chleba posmarować Optimą DHA, następnie na jednej z nich ułożyć kolejno połowę listków sałaty, łyżkę kukurydzy, część plastrów cebuli, tuńczyka oraz pozostałe warzywa w odwrotnej kolejności, przykryć drugą kromką chleba.

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