Do you want something a little different for lunch? These globetrotter-style sandwiches will whisk you away to far-flung corners of the globe. Let’s go on a real food adventure!
6 international recipes for muscly sandwiches
Many people eat sandwiches at lunchtime, most of the time repeating the same old recipes. We quickly fell into a dreary, routine (Oh no, not yet a ham and cheese!). It is, however, sufficient to seek inspiration in the world to make this necessary meal more enjoyable. This will result in unique combinations that are sure to stand out – while also providing you with the nutrients you need for strong muscles. Skip the bakery or supermarket and embark on a unique culinary adventure, bringing plenty of protein with you.
1.Africa: Chicken-Chutney Panini
Braaibroodjie is a sweet-savory combination of grilled cheese and fruit chutney that is as surprising as it is delicious. It is typically served at the end of a barbecue (or “braai” in Afrikaans). Forget about the sugar-stuffed industrial squares dipped in ketchup! To add a little more protein to the mix, we add chicken. You have three options for toasting your buttered bread: grill pan, panini press (our favorite), or low-heat outdoor grill.
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
- Heat a grill pan over medium heat
- The bread should be buttered. Arrange the chicken, cheese, chutney, spring onion, and tomato on the unbuttered side of the first two pieces. Close with seconds, buttered side facing outwards.
- 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
For 2 people
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Europe: Sandwich with salmon and beets
This Scandinavian-style sandwich is sure to entice a Viking: it’s perfect for breaking up monotonous or low-protein.
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
- Preheat the oven to 200 degrees Celsius. Season the salmon with salt and pepper and place it on an oiled baking sheet or parchment paper. 12 minutes in the oven Allow to cool for 10 minutes before cutting the flesh into large chunks.
- Combine the yogurt, beets, dill, horseradish, and lemon zest in a mixing bowl until well combined.
- Cut the carrot into thin strips with a vegetable peeler.
- To make the sandwiches, spread beet sauce on four slices of bread and top with salmon, sauerkraut, carrots, and arugula. Finish with the remaining slices, spreading them out as well.
Macros:
- 455 calories
- 35g protein
- 39g of carbohydrates
- 18g fat
For 4 people
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Asia: Sandwich with Tofu and Wasabi
This variant of banh mi, a classic of Vietnamese street food, is well worthy of appearing on your dinner menu, thanks to the fearsome spiciness of its wasabi spread and the vegetable proteins that tofu abounds in.
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
- Using paper towels, cover a cutting board. Place the tofu on top of the leaves and cover with a few more leaves. To extract the excess liquid, gently press. Using a large knife, cut into four large pieces.
- Mix 1 tsp. to s. rapeseed oil, soy sauce, 2 tsp. to s. rice vinegar, sesame oil, garlic, and ginger vigorously in a large container. Arrange the tofu pieces in a single layer on the baking sheet. Cover and chill for at least 2 hours or up to 24 hours, turning once.
- In a mixing bowl, combine the cabbage, carrot, radish, and cucumber. Combine the lime juice, 2 tsp. to s. rice vinegar, sugar, and salt in a large mixing bowl. Combine all of the ingredients in a mixing bowl with the vegetables, stir well, and set aside for at least 30 minutes.
- 1 tsp. to s. rapeseed oil, heated in a frying pan over medium-high heat. Allow the excess liquid to drain from the tofu cubes after removing them from the marinade. In a large skillet, fry for about 3 minutes, or until golden and crisp. Repeat the process on the other side.
- Combine the cream cheese, lime zest, and wasabi in a mixing bowl.
- To make the sandwiches, spread cream cheese on the bottom half of each baguette. 2 pieces tofu, vegetables, and coriander for garnish Close to the top and spread out.
Macros:
- 626 calories
- 36g protein
- 46g of carbohydrates
- 34g fat
For 2 people
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South America: Chimichurri sauce on a steak sandwich
Grilled beef and chi-churri – a traditional herb sauce – have been a tasty pairing in Argentinian cuisine for generations. Find out why a simple combination of ham and cheese will never be enough to satisfy you in this sandwich.
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
- In a mixing bowl, combine the onion, lemon juice, sugar, and 1/4 teaspoon. to a pinch of salt 2 minutes of kneading the onion until it softens and turns pink Refrigerate until ready to serve.
- Heat the rapeseed oil in a frying pan over medium-high heat? Season the steak with salt and pepper. Cook for 4 minutes per side for medium meat or until done to your liking. Allow to cool for 10 minutes before slicing into thin strips.
- In a bowl, combine the parsley, oregano, chili, garlic, and 1/4 teaspoon salt and pepper. Stir in the olive oil, vinegar, and mayonnaise as they are added.
- Spread 4 slices of mayonnaise bread with fine herbs to make the sandwiches. Serve with steak, red pepper, and onion as garnish. Finish with the remaining slices, spreading them out as well.
Macros:
- 560 calories
- 31g protein
- 28g of carbohydrates
- 35g fat
For 4 people
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Oceania: Sandwiches with chicken and kiwi in pitas
Activities, or “kiwi trees,” abound in New Zealand. Make a flavorful sandwich with this fluffy salsa fruit.
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
- In a large saucepan, combine the chicken and a few pinches of salt. At least 2.5cm of water should be added. Heat the water until it is steaming hot, but not boiling. Reduce the heat to low, partially cover, and poach for 10 minutes, skimming as needed. Remove from the heat and set aside to cool completely before slicing into thin slices.
- Combine the kiwis, peppers, tomatoes, mint, spring onions, chile, garlic, lime juice, and 1/4 teaspoon to cup salt in a large mixing basin.
- Fill the pita bread with chicken, spinach, goat cheese, and kiwi salsa to make the sandwiches.
Macros:
- 447 calories
- 52g of protein
- 47g of carbohydrates
- 6g fat
For 4 people
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North America: Sandwich with pork and chipotle
This variation of cemita, a large sandwich from the Mexican state of Puebla, mixes spicy bean spread, protein-rich pork tenderloin, and queso fresco, a fresh cheese popular throughout 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
- In a frying pan, heat the oil over medium heat. Cook for about 5 minutes, or until the pork is golden brown on the outside and slightly pink on the inside.
- Combine the refritos frijoles, tomato puree, onion, garlic, lime juice, chipotle pepper, and cumin in a mixing bowl.
- Spread the bottom half of each red bean prepared bread with mayonnaise to make the sandwiches. Serve with pork as a garnish. Mash the avocado with a fork, then top with cheese, tomato, and cilantro. Close to the top and spread out.
Macros:
- 478 calories
- 38g protein
- 35g of carbohydrates
- 22g fat
For 4 people