Servings: people
Rye Bread Sandwich with Protein-Rich Avocado Cream
A delicious lunch in the form of a rye bread sandwich. The filling is a mix of cottage cheese, avocado, and lettuce.
Equipment
- Bread Knife
- Cutting Board
- Chef'S Knife
Ingredients
- 8 slices Rye Bread 2 slices of rye bread for a sandwich
- 2 pcs. Avocado ripe
- 250 gram Cottage Cheese 0.015
- Lemon Juice
- 2-4 gram Lemon Zest from an organic lemon
- Salt and Pepper
- salad or spinach as filling along with some raw veggies on the side such as carrots, bell pepper, or broccoli
Instructions
- Cut 8 suitable slices of rye bread.
- Halve the avocados and scoop out the flesh.
- Mash it with a fork in a bowl until it has a uniform consistency.
- Add the cottage cheese, juice and zest from the lemon, and season with salt and pepper.
- Place a handful of lettuce leaves on one slice of rye bread and spread a very thick layer of avocado cream on the other half.
- Assemble into a rye bread sandwich and serve.
- It is delicious to serve with some halved tomatoes if the sandwich is enjoyed at home and not taken on the go. Remember raw veggies!
- Tip: If you want a vegan dish, you can replace the cottage cheese with 20 g of soy chunks soaked for 5 minutes and then fried in a pan for 2-5 minutes, then cooled and mixed into the mashed avocado cream.
Notes
ENERGY PER SANDWICH WITH 1 SERVING OF AVOCADO CREAM (140 G)
321 kcal, 13.5 g protein, 37.5 g carbohydrates, 13.7 g fat, and 10.5 g dietary fiber.
IF YOU WANT TO SAVE CALORIES
Then only use 1 avocado for the cream and 1 piece of rye bread.
Energy: 198 kcal, 10.7 g protein, 20 g carbohydrates, 7.7 g fat, and 5.2 g dietary fiber.
IF YOU ARE PHYSICALLY ACTIVE, ADD
2 tbsp. hemp seeds to your avocado cream and a handful of chopped parsley or cilantro.
Energy: 421 kcal, 20.1 g protein, 38.5 g carbohydrates, 23.1 g fat, and 10.4 g dietary fiber.
321 kcal, 13.5 g protein, 37.5 g carbohydrates, 13.7 g fat, and 10.5 g dietary fiber.
IF YOU WANT TO SAVE CALORIES
Then only use 1 avocado for the cream and 1 piece of rye bread.
Energy: 198 kcal, 10.7 g protein, 20 g carbohydrates, 7.7 g fat, and 5.2 g dietary fiber.
IF YOU ARE PHYSICALLY ACTIVE, ADD
2 tbsp. hemp seeds to your avocado cream and a handful of chopped parsley or cilantro.
Energy: 421 kcal, 20.1 g protein, 38.5 g carbohydrates, 23.1 g fat, and 10.4 g dietary fiber.