Mediterranean Diet Classic Tomato Sandwich
Elevate your lunch game with this Mediterranean Diet Classic Tomato Sandwich, a simple yet flavorful recipe that celebrates the vibrant ingredients of the Mediterranean. Built on a foundation of hearty, toasted whole-grain bread, this sandwich features juicy, ripe tomato slices layered with creamy crumbled feta cheese and fragrant fresh basil. A drizzle of high-quality extra virgin olive oil adds richness, while a sprinkle of sea salt and freshly ground black pepper enhances every bite. With just 15 minutes from start to finish, this quick and wholesome recipe delivers bright, refreshing flavors perfect for a light meal or appetizer. Packed with heart-healthy olive oil and nutrient-rich ingredients, this dish is a delicious way to embrace the essence of the Mediterranean diet.
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Recipe Information
Ingredients
- 4 slices whole grain bread
- 2 medium ripe tomatoes
- 2 tablespoons extra virgin olive oil
- 8 leaves fresh basil leaves
- 2 ounces feta cheese
- 0.5 teaspoon sea salt
- 0.25 teaspoon freshly ground black pepper
Instructions
Start by toasting the whole grain bread slices. You can use a toaster or place them in a preheated oven at 350°F (175°C) for about 5 minutes until golden brown.
While the bread is toasting, wash and thinly slice the tomatoes into rounds.
In a small bowl, crumble the feta cheese and set aside.
Once the bread is toasted, drizzle each slice with a generous amount of extra virgin olive oil, about 1/2 tablespoon per slice.
Arrange the tomato slices evenly over two slices of the oiled bread.
Sprinkle the sea salt and freshly ground black pepper over the tomatoes to enhance their flavor.
Distribute the crumbled feta cheese equally over the tomatoes.
Place four basil leaves on each sandwich, allowing the fresh aroma to infuse the ingredients.
Complete the sandwich by topping with the remaining bread slices, pressing down gently.
Serve immediately to enjoy the interplay of textures and flavors.
Nutrition Facts
Calories |
764 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.9 g | 59% | |
| Saturated Fat | 12.6 g | 63% | |
| Polyunsaturated Fat | 2.6 g | ||
| Cholesterol | 50 mg | 17% | |
| Sodium | 2290 mg | 100% | |
| Total Carbohydrate | 65.6 g | 24% | |
| Dietary Fiber | 12.4 g | 44% | |
| Total Sugars | 14.3 g | ||
| Protein | 26.9 g | 54% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 440 mg | 34% | |
| Iron | 4.5 mg | 25% | |
| Potassium | 924 mg | 20% | |
*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.
