Ingredients (Serves 2)

· 4 slices of whole wheat or multigrain bread

· 1 small cucumber, thinly sliced

· 1 small tomato, thinly sliced

· 2 tbsp green chutney (coriander-mint) or low-fat mayonnaise

· 1 tsp lemon juice

· salt and pepper to taste

· Optional: lettuce leaves, sprouts, or cheese slices

Step-by-Step Preparation

1. Prep the Vegetables:
Wash and slice cucumber and tomato evenly. For extra crunch, you can peel the cucumber.

2. Spread Chutney or Mayo:
Apply a thin layer of green chutney or mayonnaise on one side of each bread slice.

3. Assemble the Sandwich:
Layer cucumber, tomato, and optional lettuce or sprouts on two slices of bread. Sprinkle salt, pepper, and lemon juice for flavor. Top with the other bread slices.

4. Optional Grilling:
Toast the sandwich lightly in a sandwich maker or pan for a warm, crispy version.

5. Serve Fresh:
Cut diagonally and serve immediately for maximum freshness.

Tips for the Perfect Tomato-Cucumber Sandwich

· Use fresh, firm vegetables to prevent sogginess.

· Whole wheat or multigrain bread adds fiber and keeps it filling.

· Add a protein element like paneer slices or sprouts to make it more nutritious.

· Serve immediately if using fresh cucumber and tomato, as they release water over time.

Health Benefits

· Low in calories: Perfect for a light snack or weight-conscious meal.

· Rich in fiber: Whole wheat bread and vegetables aid digestion and satiety.

· Packed with vitamins: Tomatoes provide vitamin c and lycopene; cucumbers are hydrating and rich in antioxidants.

· Heart-friendly: Minimal use of butter or mayo keeps it healthy for cholesterol management.

· Hydrating: Cucumber adds natural water content, keeping you refreshed.

 

Disclaimer:

The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk.

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Balasahana Suresh

03/11/2025 02:22 PM