Easy to prepare, savory sandwiches are an ideal replacement for sandwiches for a light but delicious picnic. 10 recipes to try!
To brighten up an aperitif, offer an original appetizer, go on a picnic or (simply) have lunch on the go, salty sandwiches are all good!
How to compose a slimming salty slice of health? First, we choose a bread with a low glycemic index (GI): we therefore favor wholegrain bread or cereal bread, and we zap sandwich bread – with a “high” GI, this n provides very few healthy nutrients …
The best choice ? Sourdough bread: its glycemic index is reasonable (65) and it has the advantage of promoting the proper assimilation of zinc and magnesium in the body.
A light sandwich with good fats … and taste!
Deuzio, we do not zap fat – which are both good for health and for indulgence! If a knob of butter remains perfectly acceptable (even when you want to lose weight), there are healthier and less caloric alternatives: avocado puree, for example, or fresh cheese spread … To choose according to his tastes.
Thirdly, we do not skimp on the seasonings to prepare tasty sandwiches although light: we can (for example) prepare a light vinaigrette with lime or ginger, sprinkle the sandwiches with seeds (squash, sesame …) just browned in the pan, or dip into the spice cupboard – cayenne pepper, curry, turmeric, cumin, paprika …
My little magic recipes without Fodmaps – Dr. Pierre Nys, ed. Leduc.S
My little magic recipes from the Cretan diet – Marie Borrel, ed. Leduc.S
500 anti-diabetes recipes – Dr. Pierre Nys, ed. Leduc.S
Carb cycling – Anne Dufour and Carole Garnier, ed. Leduc.S
The new metabolic booster diet – Anne Dufour and Carole Garnier, ed. Leduc.S
2/10 – TEX-MEX CHICKEN TARTINES. Ingredients for 4 people: 4 slices of spelled bread, 1 large ripe avocado, 300 g leftover cooked chicken, ¼ fresh pineapple, 2 tsp. to s. chopped cilantro, 1 lemon, salt, pepper. Toast the slices of bread in the toaster (or 3 minutes under the broiler). Crumble the chicken into strips. Cut the pineapple into cubes. Pit the avocado, collect the flesh and mash it with a fork with the lemon juice, salt and pepper, to obtain a smooth puree. Spread the avocado puree in a thin layer on the bread slices then divide the chicken and the diced pineapple. Sprinkle with cilantro.
3/10 – OREP MARINATED PEPPER TARTINS. Ingredients for 4 people: 4 slices of toasted wholemeal bread, 2 red peppers, 2 yellow peppers, 1 clove of garlic, 1 tsp. to c. of oregano, olive oil, salt, pepper. Grill the peppers under the broiler for about 30 to 35 minutes, turning them regularly, until their skin turns black and puffy. Let cool then peel them and remove the seeds. Drain and cut them into strips. Mix in a bowl with the peeled and pressed garlic clove, oregano, a little olive oil, salt and pepper. Store in a jar, cover with olive oil and close. Leave to marinate for 12 hours in the refrigerator minimum. Serve on toasted bread slices as an aperitif.
4/10 – GRILLED SAUMON FOAM BAGUETTES. Ingredients for 4 people: 4 half-grilled baguettes, 1 g of agar-agar, 125 g of fresh salmon, 100 g of light spreadable cheese (Saint-Môret type), 1 egg white, 1 small slice of salmon smoked, 1 tsp. to c. dill, salt, pepper. Immerse the fresh salmon for 10 minutes in a pan of simmering water. Drain, cut into pieces and put in the bowl of a blender with the cream cheese and dill. Salt and pepper. Mix the agar-agar in 10 cl of water and bring to the boil. Cook for 1 minute without ceasing to mix, then mix so as to obtain a smooth and homogeneous preparation. Cut the slice of smoked salmon into small pieces, add them to the mixture. Whip the egg white until stiff, incorporate it gently into the preparation. Pour into a salad bowl and let take 2 hours in the refrigerator. Serve on the toasted half baguettes as an aperitif.
5/10 – SUPER-SIMPLE TARTINE WITH HAM. Ingredients for 1 person: 1 nice slice of sourdough bread, 1 knob of butter, 1 slice of defatted white ham, 1 handful of lamb’s lettuce, 1 handful of crushed nuts. Toast the slice of sourdough bread, let cool, then spread the butter on it. Top with a slice of defatted white ham. Flank with a handful of lamb’s lettuce salad and a few walnut chips.
6/10 – LEMON AND SMOKED SALMON TARTINE. Ingredients for 1 person: 1 large slice of sourdough bread (or 2 slices of cereal bread), 50 g of light cream cheese spread or ricotta, 12 thin slices of cucumber, 1 slice of smoked salmon, 1 tsp. to s. chopped chives, 1 lemon wedge. Toast the bread in the toaster. Spread with cream cheese, sprinkle with chives and arrange the cucumber slices on top. Cut the salmon into strips, place them on the cucumber and sprinkle with lemon.
7/10 – PITA VEGGIE WITH LAWYER. Ingredients for 4 people: 4 pita breads or flat breads, 200 g tofu, 2 avocados, 1 red onion, 12 cherry tomatoes, 6 pink radishes, 3 tbsp. to s. seeds (squash, sesame …), flat parsley. Brown the seed mixture for a few moments in a pan. Cut the avocados in half, remove the pits, cut the flesh into strips. Cut the radishes into slices, the tomatoes into quarters. Peel and chop the red onion. Cut the tofu into cubes. Spread a few strips of avocado on each pita bread, add the tomatoes, tofu, radishes and onions. Sprinkle with seeds and chopped parsley. Serve immediately.
8/10 – GRILLED TARTINS WITH BEAN PURÉE. Ingredients for 4 people: 4 beautiful slices of wholemeal bread (or 8 small), 250 g of shelled frozen beans, 2 cloves of garlic, ½ tsp. to c. ground cumin, 2 tsp. to s. olive oil, salt and pepper. Heat salted water over high heat in a saucepan. As soon as it boils, throw in the beans, which are still frozen, and the whole, unpeeled garlic cloves. As soon as the boiling resumes, lower the heat slightly and cook for 15 minutes (the water should just shiver). When the beans are cooked, drain them. Take the garlic cloves and mash them on a small plate to extract the puree. Pour the beans into the bowl of your blender, add the garlic puree and cumin. Add salt and pepper. Mix by gradually incorporating the oil to obtain a not too smooth paste. Toast the whole bread (in the toaster or in the oven), then spread with the bean puree. Serve immediately.
9/10 – FRESH CHEESE TARTINES WITH OLIVES. Ingredients for 4 people: 4 large slices of wholemeal bread (or 8 small), 150 g of fresh goat cheese, 4 tbsp. to s. pitted olives, 1 tsp. to s. olive oil, pepper. Pour the black and green olives into the bowl of your blender and add the olive oil (keep 2 olives each for decoration). Pepper and mix to obtain a slightly lumpy puree. Toast the slices of bread (in the toaster or in the oven), then spread them with this olive puree. Spread over the fresh goat cheese. Pepper again. Decorate with a few strips of olive and serve immediately.
10/10 – EXOTIC AVOCADO, PEPPER AND LEMON TARTIN. Ingredients for 4 people: 4 large slices of wholemeal or sourdough bread, 2 avocados, 1 handful of arugula, 1 lime, a few pinches of chili pepper. Toast the slices of bread in the oven or toaster. Cut the avocados in half, remove the pits, cut the flesh into slices. Sprinkle with lime and spread them over the toast. Cover with arugula and sprinkle with chili. Taste immediately.