Protein Packed Sandwiches

Did you know the humble sandwich is an underrated source of protein? A survey has found that most New Zealanders are not aware of how high the protein levels in bread actually are.

Protein is a vital nutrient for the growth and development of children. It gives energy and leaves you feeling fuller for longer. Pack the protein in your child’s lunchbox with these tasty sandwiches.

1. Mexican Beef & Bean Toastie

A tasty sandwich of leftovers that can be eaten either hot or cold.

  • 2 slices bread
  • 1/3 cup beef nachos mince (cooked mince with chilli beans)
  • 50g tasty cheddar cheese

Spread the mince over a slice of bread, cover with cheese and then the remaining bread slice.

Toast in a sandwich press until golden and the cheese is starting to bubble. Allow to cool slightly before slicing and either serve hot or wrap in aluminium foil for lunch time. Serves 1.

2. Cottage Cheese, Cashew & Avocado Sandwich

  • 2 slices bread
  • 1-2 tablespoons cottage cheese
  • 1 tablespoon chopped roasted cashew nuts
  • ¼ avocado, mashed with a fork

Spread one slice of bread with cottage cheese and the other with avocado. Sprinkle cashew nuts over the avocado and then cover with remaining bread, cottage cheese side facing down. Slice and wrap or serve. Serves 1.

3. Fried Egg Pile- Up Sandwich

  • 2 teaspoons oil
  • 1-2 slices bacon
  • 1 egg
  • 2 slices bread
  • tomato sauce or chutney
  • ¼ avocado, sliced
  • few salad leaves

Heat a small frying pan over a medium heat, add the oil and cook bacon until just about crisp or cooked to your liking. Lift the bacon from the pan and sit on a folded paper towel. Break the egg into a cup and then add to pan and cook until the white is just set.

Spread one slice of bread with a thin layer of tomato sauce, cover with the egg, then bacon, avocado and salad leaves. Top with remaining bread slice. Slice in half and wrap or serve. Serves 1.

4. Roast Chicken, Kumara, Red Onion & Rocket Sandwich

The ideal lunch sandwich after a roast chicken dinner.

  • 2 slices bread
  • 2-3 teaspoons aioli or mayonnaise
  • small handful rocket leaves
  • small handful chopped roast chicken
  • 1-2 chunks roasted kumara,
  • sliced slices of roasted red onion

Spread bread with aioli or mayonnaise. Arrange chicken on one slice of bread and cover with kumara, onion and lastly rocket. Season with salt and pepper if you like before topping with remaining bread slice. Slice in half and wrap or serve. Serves 1.

5. Mousetrap Toasted Sandwiches

  • 1 egg whisked
  • ¾ cup grated tasty or mild cheddar cheese
  • 4 slices bread
  • Marmite

Combine the egg and cheese together in a small bowl and mix well. Spread 2 slices of bread with a scraping of Marmite and then cover with cheese mixture. Top with bread slices and toast in a sandwich press until golden and cheese melted. Allow to cool a little before slicing into fingers. Serves 2.

6. Sushi Tuna Sandwiches

  • 50g tuna in spring water, drained
  • 1 tablespoon mayonnaise
  • 2 slices bread
  • 1 frilly lettuce leaf

Combine tuna and mayonnaise in small bowl and mash with a fork until smooth. Trim the crusts from the bread and gently roll with a rolling pin to flatten slightly. Place a layer of lettuce down the centre of each slice of bread and then top with tuna mixture.

Roll the bread tightly to enclose the filling. Add a little dab of mayonnaise if needed to help seal the bread at the join. Wrap bread tightly in lunch wrap or plastic cling film and refrigerate for up to 30 minutes before slicing each sandwich in half. Serves 1-2.

7. Peanut Butter, Carrot & Sultana Sandwiches

  • 2 slices bread
  • 1 tablespoon peanut butter (sugar free)
  • 2 tablespoons grated carrot
  • ½ tablespoon sultanas

Spread one slice of bread with peanut butter and cover with a sprinkling of carrot and then sultanas. Cover with remaining bread slice. Cut into quarters and serve or wrap for later. Serves 1.

8. Ham, Cheese & Mayo Sandwich

  • shaved or sliced ham
  • 2 slices bread
  • 1 tsp mayonaise

Everyone loves a good ham sammy, spread the bread with a little mayo and then top with shaved ham and cheddar cheese of your choice. Cover with remaining bread slice.

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