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6 recipes for muscular sandwiches around the world

Fancy a less routine midday meal? These globetrotter-style sandwiches will take you around the world. Let’s go for a real taste trip!

6 recipes for muscular sandwiches around the world

At lunchtime, many people turn mechanically to a sandwich – most of the time, always repeating the same worn recipes. We soon saw a dreary, crying routine settle in (Oh no, not yet a ham and cheese!). To make this essential meal more pleasant, however, it is enough to seek inspiration in the world. This will create innovative combinations that are sure to break the mold – and provide you with the essential nutrients for superb muscles. Skip the bakery or supermarket stage and embark on an original culinary itinerary, with a  good dose of protein in your luggage.

Africa: Panini Chicken-Chutney

For 2 people

Typically served in South Africa at the end of a barbecue (or “braai” in Afrikaans), braaibroodjie combines grilled cheese and fruit chutney in a sweet-savory combination that is as surprising as it is tasty. Forget immediately the industrial squares dipped in ketchup stuffed with sugar! We add chicken to increase the protein intake a little. To toast your buttered bread, you have the choice: grill pan, panini press (our favorite option) or outdoor grill on low heat.

ingredients:

  • 1 C. to s. lightly softened butter
  • 4 slices of wholemeal bread
  • 140g cooked chicken breast, cut into strips
  • 50g shredded strong white cheddar
  • 60g of fruit chutney (for example mango or plum)
  • 1 chopped spring onion
  • 1 medium tomato, sliced
  1. Heat a grill pan over medium heat
  2. Butter the bread. On the un-buttered side of the first two slices, arrange the chicken, cheese, chutney, spring onion and tomato. Close with seconds, buttered side always outwards
  3. Place your sandwiches in the pan. Lightly flatten them with a metal pan lid, which you will leave in place during cooking. Grill for about 2 minutes, until the underside turns golden brown. Turn over and repeat the operation.

Macros:

  • 552 calories
  • 41 grams of protein
  • 44 grams of carbohydrates
  • 23 grams of fat
© DR

Europe: Salmon-Beet Sandwich

For 4 people

This Scandinavian-style sandwich is sure to seduce a Viking: ideal for breaking down overly boring or low-protein menus and setting out to conquer new flavors.

ingredients:

  • 450g salmon or cod fillets (skinless)
  • Salt and pepper
  • 250g skyr (Icelandic yogurt) or Greek yogurt
  • 90g canned marinated beets
  • 3g fresh dill
  • 2 c. to s. ready-made horseradish
  • Zest of a lemon
  • 1 large carrot
  • 8 slices of rye bread
  • 150g sauerkraut
  • 40g arugula
  1. Preheat an oven to 200 ° C. Place the salmon on an oiled baking sheet or covered with parchment paper; add salt and pepper. Cook for 12 minutes. Let cool for 10 minutes, then cut the flesh into large pieces.
  2. Mix the yogurt, the beets, the dill, the horseradish, and the lemon zest until a homogeneous preparation.
  3. With a vegetable peeler, cut the carrot into thin strips.
  4. To assemble the sandwiches, spread 4 slices of bread with beet sauce, garnish with salmon, sauerkraut, carrot, and arugula. Close with the remaining slices, also spread.

Macros:

  • 455 calories
  • 35g protein
  • 39g of carbohydrates
  • 18g fat
© DR

Asia: Tofu-Wasabi Sandwich

For 2 people

With the fearsome spiciness of its wasabi spread and the vegetable proteins with which tofu abounds, this variant of banh mi, a classic of Vietnamese street food, is well worthy of appearing on your dinner menu.

ingredients:

  • 1 block of extra firm tofu
  • 2 c. to s. rapeseed oil
  • 2 c. to s. soy sauce
  • 60ml rice vinegar
  • 2 c. to c. sesame oil
  • 1 garlic clove
  • 1 C. to s. finely chopped ginger
  • 90g red cabbage, cut into strips
  • 35g radishes, sliced
  • 1/2 Dutch cucumber, julienned
  • Half a lime juice
  • 1 C. to c. sugar
  • 1/2 tsp. to c. salt
  • 80g cream cheese spread, room temperature
  • 2 c. to c. lime zest
  • 1/2 tsp. to c. wasabi paste
  • 2 mini baguettes or long buns, cut lengthwise in half
  • 4g coriander
  1. Line a cutting board with paper towels. Place the tofu, covered with a few additional leaves. Press gently to extract the excess liquid. Cut into four large pieces.
  2. In a large container, vigorously mix 1 tsp. to s. rapeseed oil, soy sauce, 2 tsp. to s. rice vinegar, sesame oil, garlic, and ginger. Arrange the tofu pieces in a single layer. Cover and refrigerate at least 2 hours or even overnight, turning once.
  3. Put the cabbage, carrot, radish, and cucumber in a bowl. Vigorously mix the lime juice, 2 tsp. to s. rice vinegar, sugar, and salt. Add everything to the vegetables, stir and let stand for at least 30 minutes.
  4. In a frying pan over medium-high heat, heat 1 tsp. to s. rapeseed oil. Remove the tofu cubes from their marinade and allow the excess liquid to drain. Fry for about 3 minutes in the pan, until golden and crisp. Turn over and repeat the operation.
  5. Mix the cream cheese, lime zest, and wasabi.
  6. To assemble the sandwiches, spread the bottom part of each cream cheese baguette. Garnish with 2 pieces of tofu, vegetables, and coriander. Close with the top, also spread.

Macros:

  • 626 calories
  • 36g protein
  • 46g of carbohydrates
  • 34g fat
© DR

South America: steak sandwich with chimichurri sauce

For 4 people

For generations, Argentinian cuisine has combined grilled beef and chi-churri – a traditional herb sauce – in a tasty duo. Find out in this sandwich and a simple combination of ham and cheese will never be enough to satisfy you.

ingredients:

  • 100g thinly sliced ​​red onion
  • 1 C. to s. fresh lemon juice
  • 1/2 tsp. to c. sugar
  • Salt and pepper
  • 2 c. to c. rapeseed oil
  • 450g sirloin steak or flank steak
  • 30g finely chopped flat parsley
  • 2 c. to s. chopped fresh oregano
  • 1 jalapeno pepper, seeded and finely chopped
  • 1 clove garlic, minced
  • 2 c. to s. extra virgin olive oil
  • 2 c. to s. red wine vinegar
  • 80g mayonnaise
  • 8 slices of wholemeal bread
  • 150g roasted red pepper, cut into strips
  1. Put the onion, lemon juice, sugar and 1/4 tsp in a bowl. to c. salt. knead the onion for about 2 minutes, until it softens and turns pink. Chill until serving
  2. In a frying pan over medium-high heat, heat the rapeseed oil? Salt and pepper the steak. Cook for 4 minutes per side for medium meat, or until the desired degree of doneness. Remove from the heat and let stand for 10 minutes before cutting into thin strips.
  3. Put the parsley, oregano, chili, garlic and 1/4 tsp in a bowl. to c. salt and the same amount of pepper. Add the olive oil, vinegar, and mayonnaise, stirring as you go.
  4. To assemble the sandwiches, spread 4 slices of mayonnaise bread with fine herbs. Garnish with steak, red pepper, and onion. Close with the remaining slices, also spread.

Macros:

  • 560 calories
  • 31g protein
  • 28g of carbohydrates
  • 35g fat
© DR

Oceania: Chicken-kiwi pitas sandwiches

For 4 people

New Zealand is full of activities, or “kiwi trees”. Accommodate this fluffy salsa fruit for a flavorful sandwich.

ingredients:

  • 675g boneless skinless chicken breast
  • salt
  • 2 kiwis, peeled and cut into large pieces
  • 1 yellow or orange bell pepper, diced
  • 150g cherry tomatoes halved
  • 8g chopped mint
  • 2 chopped spring onions
  • 1 serrano or jalapeno pepper, seeded and finely chopped
  • 1 garlic clove, finely chopped
  • Half a lime juice
  • 4 whole-wheat pita bread, split in half
  • 60g baby spinach
  • 55g fresh goat cheese, crumbled
  1. Place the chicken in a large saucepan with a few pinches of salt. Cover with at least 2.5cm of water. Heat until the water is steaming, but not at the boil. Lower the temperature, cover partially and let poach for 10 minutes, skimming as you go. Remove from heat and allow to cool before cutting into thin slices.
  2. In a large bowl, combine the kiwis, peppers, tomatoes, mint, spring onions, chili, garlic, lime juice, and 1/4 tsp. to c. salt.
  3. To assemble the sandwiches, fill the pita bread with chicken, spinach, goat cheese, and kiwi salsa.

Macros:

  • 447 calories
  • 52g of protein
  • 47g of carbohydrates
  • 6g fat
© DR

North America: pork-chipotle sandwich

For 4 people

Inspired by cemita, a generous sandwich from the Mexican state of Puebla, this version combines spicy bean spread, pork tenderloin rich in protein and queso fresco, a fresh cheese typical of the country.

ingredients:

  • 2 c. to c. rapeseed oil
  • 450g pork tenderloin, cut into 1.25cm thick slices
  • 250 refried frijoles (Mexican red bean puree)
  • 2 c. to s. tomato puree
  • 75g finely chopped white onion
  • 1 clove garlic, minced
  • Half a lime juice
  • 1 canned chipotle pepper in adobo sauce, finely chopped
  • 1/2 tsp. to c. ground cumin
  • 1 avocado, sliced
  • 120g crumbled or grated queso fresco (may be replaced with feta or mozzarella)
  • 1 beef heart tomato, sliced
  • 5g coriander
  • 4 rolls
  1. Heat the oil in a frying pan over medium heat. Brown the pork for about 5 minutes, until it is golden brown on the outside and a little pink on the inside
  2. Mix the refritos frijoles, the tomato puree, the onion, the garlic, the lime juice, the chipotle pepper, and the cumin.
  3. To assemble the sandwiches, spread the bottom half of each red bean preparation bun. Garnish with pork. Add the avocado and mash gently with a fork; top with cheese, tomato, and cilantro. Close with the top, also spread.

Macros:

  • 478 calories
  • 38g protein
  • 35g of carbohydrates
  • 22g fat
© DR