Heart-Healthy Paneer Sandwich
Delight in the flavor and nourishment of the Heart-Healthy Paneer Sandwich, a guilt-free twist on classic comfort food. This wholesome recipe pairs protein-rich grilled low-fat paneer with vibrant layers of fresh spinach, juicy tomato, crisp cucumber, and creamy avocado spread—all nestled between slices of hearty whole-grain bread. Enhanced with a touch of lemon juice and black pepper for a zesty kick, this sandwich is as good for your taste buds as it is for your heart. With just 15 minutes of prep and 5 minutes of cooking, it’s a quick and easy meal perfect for busy weekdays or light, satisfying lunches. Packed with nutrients and healthy fats, this vegetarian sandwich is a celebration of flavor, texture, and wellness.
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Recipe Information
Ingredients
- 200 grams Low-fat paneer
- 8 slices Whole-grain bread slices
- 1 cup Fresh spinach leaves
- 1 large Tomato
- 1 medium Cucumber
- 1 large Avocado
- 1 tablespoon Lemon juice
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Salt
- 1 teaspoon Olive oil
Instructions
Cut the low-fat paneer into thin slices.
Heat a non-stick pan over medium heat and add 1 teaspoon of olive oil.
Lightly grill the paneer slices for about 2 minutes on each side until slightly golden, then remove from heat and set aside.
Wash and drain the fresh spinach leaves.
Thinly slice the tomato and cucumber.
Cut the avocado in half, remove the pit, and scoop out the flesh into a bowl. Mash it with a fork and mix in the lemon juice, black pepper, and salt to create an avocado spread.
To assemble the sandwich, lay out a slice of whole-grain bread. Spread a generous layer of the avocado spread.
Layer with a handful of spinach leaves, a couple of grilled paneer slices, slices of tomato, and cucumber.
Place another slice of bread on top to finish the sandwich.
Repeat the process for the remaining slices of bread to make four sandwiches.
Cut each sandwich in half diagonally and serve immediately.
Nutrition Facts
Calories |
1402 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.1 g | 80% | |
| Saturated Fat | 14.2 g | 71% | |
| Polyunsaturated Fat | 5.2 g | ||
| Cholesterol | 30 mg | 10% | |
| Sodium | 3463 mg | 151% | |
| Total Carbohydrate | 151.4 g | 55% | |
| Dietary Fiber | 32.8 g | 117% | |
| Total Sugars | 38.0 g | ||
| Protein | 75.9 g | 152% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1304 mg | 100% | |
| Iron | 11.0 mg | 61% | |
| Potassium | 2465 mg | 52% | |
*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.
