Easy protein-packed sandwich recipe
Not getting enough protein is more common than you think, especially if you’re running on chai, toast, and quick meals. The average man needs about 55 to 60 grams of protein a day, depending on age and activity. And unless you’re downing eggs, dal, paneer, or shakes regularly, there’s a good chance you’re falling short. But don’t worry, this 10-minute sandwich is a game changer, quick, filling, and gives a solid protein boost without feeling heavy or trying too hard.
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Ingredients required
Take 2 slices of multigrain or whole wheat bread and spread on a mix of hung curd, mustard, salt, and pepper, then layer with one sliced boiled egg, about 50 grams of paneer, a few onion and tomato slices, and a handful of baby spinach or lettuce.
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Step 1:
Mash the boiled egg in a bowl with a fork till it’s chunky. Don’t go overboard, you want little bits, not a paste.
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Step 2:
Add hung curd, mustard, salt, and pepper to the mashed egg. Mix it up into a creamy filling. This is your high-protein spread.
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Step 3:
Toast the bread slices on a pan until they turn golden and just a bit crisp.
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Step 4:
Place one toasted bread slice on a plate and add a layer of spinach or lettuce.
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Step 5:
Now throw on your tomato and onion slices – they add that juicy bite and make it feel like a proper sandwich.
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Step 6:
Lay the paneer slices on top. You can slightly warm them on a pan if you like a toasty edge.
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Step 7:
Scoop that egg-curd mix on top, spread it around, then place the other bread slice on and give it a gentle squish so everything stays in place. Your sandwich is ready. Enjoy!
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Enjoy without guilt
This sandwich gives you around 20 grams of protein, so it’s pretty solid for breakfast, lunch, or when you’re tired after a workout. It’s about 350 to 370 calories, depending on how much paneer and curd you add into in. It fills you up, doesn’t feel heavy, and takes no time to make. Honestly, it’s one of those things you actually want to eat again.
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Thanks For Reading!
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