How to make a healthy sandwich

A sandwich when made the right way can be full of nutrients and a good meal to have on its own. But you need to remember that the dressing you use also plays a role in increasing its calorie count. You can still enjoy a healthy bite sans the cheese and mayo. Here are two healthy versions of your favourite sandwiches. 

Healthy chicken salad sandwich

 

Ingredients: 

• Multigrain bread – 2 
• Cooked chicken breast, sliced – 1/4 cup 
• Chopped apple – 2 tsp. 
• Hard-boiled egg, peeled and chopped to pieces – 1/4 
• Low-fat yoghurt – 2 tsp. 
• Black pepper for taste 
• Salt for taste 
• Lettuce – 1 (optional) 

Method: 

 

Step 1: In a bowl stir together chicken, apple, and egg. 

 

Step 2: Add yogurt ; stir to combine. 

 

Step 3: Season with salt and pepper. Serve immediately or cover and chill up to 4 hours.

Step 4: Spread chicken mixture on half of the bread slices. Top with lettuce, and the other slice of bread. 

 Cut out the edges, if desired, and serve.

 

Nutritive value  of chicken salad sandwich (serving 1)
Nutrient
Energy (kcal)	196
fat (g)	2.9
Carbohydrate(g)	32
Protein (g)	6.9
Dietary fiber(g)	6.1
Calcium(mg)	31

Healthy sprout salad sandwiches 

Ingredients: 

• Multigrain bread slices – 2
• Hungcurd – 2tsp.
• Moong dal sprouts (steamed)- ¼ cup
• Tomato, chopped – 1 tbsp
• Cucumber-chopped – 1 tbsp
• Bell pepper-chopped- 1 tbsp
• Pepper – ¼ tsp
• Mustard powder-pinch 
• Salt as per taste

Method:

Step 1: Mix all the raw ingredients together in a bowl.

Step 2: Mash the sprouts, lightly.

Step 3: Add sprouts to hung curd, and add pepper, mustard powder and salt. 

 

Step 4: Spread the mixture on to the bread.

 

You can bite right into it, or grill it and then eat! 

 

Nutritive value  of Sprout salad sandwich (serving 1)
Nutrient
Energy (kcal)	170
fat (g)	0.7
Carbohydrate(g)	33
Protein (g)	6.9
Dietary fiber(g)	5.8
Calcium(mg)	40