Heart-Healthy Francesinha
Indulge in a guilt-free twist on a Portuguese classic with this Heart-Healthy Francesinha! This lighter version of the beloved sandwich combines layers of lean turkey breast, low-sodium chicken sausage, and melty low-fat Swiss cheese, all nestled between slices of whole grain bread. The bold sauce, made from no-salt-added tomato puree, red wine, and spices like paprika and cayenne, is rich in flavor without the extra sodium. A poached egg crowns this sumptuous creation, while a quick bake in the oven ensures every layer is perfectly warmed and deliciously gooey. Packed with protein, whole grains, and heart-smart ingredients, this recipe transforms indulgence into a nourishing treat you’ll love. Perfect for a cozy dinner or an elevated lunch, this healthier Francesinha proves that comfort food can be both satisfying and good for you!
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Recipe Information
Ingredients
- 2 slices Whole grain bread
- 3 slices Lean turkey breast slices
- 1 link Low-sodium chicken sausage
- 2 slices Low-fat Swiss cheese
- 1 tablespoon Olive oil
- 1 small Onion
- 2 cloves Garlic cloves
- 1 cup No-salt-added tomato puree
- 1 cup Low-sodium chicken broth
- 0.25 cup Red wine
- 1 tablespoon Whole grain mustard
- 1 teaspoon Paprika
- 0.25 teaspoon Cayenne pepper
- 1 large Egg
- 1 tablespoon Fresh parsley
- to taste Salt
- to taste Black pepper
Instructions
Preheat your oven to 350°F (175°C).
Slice the onion and mince the garlic.
In a small saucepan, heat olive oil over medium heat. Add the onions and cook for about 5 minutes until soft and translucent. Stir in the minced garlic and continue cooking for another minute.
Add the tomato puree, chicken broth, and red wine to the saucepan. Stir in the mustard, paprika, and cayenne pepper. Allow the sauce to simmer for about 15-20 minutes to let the flavors meld and thicken slightly. Season with salt and pepper to taste.
While the sauce simmers, grill or lightly toast two slices of whole grain bread. Set aside.
In a non-stick pan, cook the chicken sausage over medium heat until browned and cooked through, about 6-8 minutes. Once done, remove from heat and slice diagonally.
Poach the egg in simmering water for about 3-4 minutes until the whites are set but the yolk remains runny. Remove with a slotted spoon and set on a paper towel to drain.
Assemble the sandwich: Place one slice of the toasted bread on a baking sheet. Layer with turkey breast slices, followed by the sliced chicken sausage, and top with the second slice of whole grain bread.
Pour the sauce over the sandwich, ensuring it covers the bread completely. Place the slices of low-fat Swiss cheese on top, overlapping slightly.
Bake in the preheated oven for about 10 minutes, or until the cheese is melted and bubbly.
Remove from the oven, top with the poached egg, and garnish with freshly chopped parsley.
Serve immediately and enjoy your heart-healthy Francesinha!
Nutrition Facts
Calories |
978 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.1 g | 51% | |
| Saturated Fat | 10.5 g | 52% | |
| Polyunsaturated Fat | 4.4 g | ||
| Cholesterol | 334 mg | 112% | |
| Sodium | 333790 mg | 14513% | |
| Total Carbohydrate | 70.3 g | 26% | |
| Dietary Fiber | 11.6 g | 41% | |
| Total Sugars | 22.7 g | ||
| Protein | 73.4 g | 147% | |
| Vitamin D | 1.6 mcg | 8% | |
| Calcium | 601 mg | 46% | |
| Iron | 8.0 mg | 44% | |
| Potassium | 2229 mg | 47% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
