Nutritious Pastrami Beef Hot Rye Sandwich Recipe

Introduction

Rye bread is rich in dietary fiber and minerals such as iron and magnesium, and it also helps to lower blood sugar levels after a meal, making it a great choice for those on a diet. By adding pastrami beef, a source of protein, and cheese, which contains calcium, you can enjoy a healthy sandwich with good nutritional balance.

Understanding Free Sugars

The World Health Organization (WHO) recommends keeping free sugars to less than 5% of total energy intake each day, equivalent to about 25g of sugar. Free sugars are those added to foods and beverages during processing or preparation, as opposed to naturally occurring sugars found in whole foods.

Today’s Menu: Pastrami Beef Hot Rye Sandwich

This recipe is part of our “Recommended Recipes for the Right Sugar Amount” series, which introduces dishes with moderate sugar content. The Pastrami Beef Hot Rye Sandwich contains approximately 0.9g of free sugars per serving, excluding vegetables and fruits.

Ingredients

• 4 slices of rye bread
• 60g pastrami beef
• 1/2 tomato
• 10 basil leaves
• 60g pizza cheese
• 1 tbsp mayonnaise
• 1 tbsp whole grain mustard
• 10g butter

Instructions

1. Cut the tomatoes into half-moon slices 5mm thick.
2. Spread mayonnaise on one side of two slices of bread, place basil in the center, and arrange tomatoes on top in small overlapping layers. Place pizza cheese on top, fold the pastrami beef in half, and arrange it in small overlapping layers. Spread grain mustard on one side of the remaining slice of bread and place it with the spread side down.
3. Heat the butter in a frying pan and fry the sandwich over low heat for 3 minutes on each side, gently pressing down with a spatula halfway through.
4. Cut in half and serve.

Cooking and Nutritional Points

Rye bread is rich in minerals such as iron and magnesium. Combining it with pastrami beef, which is made with iron-rich beef, provides a double iron boost. Cheese, which is rich in calcium, supports bone health along with magnesium. Cheese, as a fermented food, also helps regulate the stomach along with the dietary fiber in rye bread.

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About the Author

Mayumi Atsumi is a dietitian and food coordinator with a passion for healthy cooking. She has worked as a nursery school nutritionist, health insurance association, and lecturer at a major cooking school. Currently, she proposes healthy cooking through publishing, media appearances, and recipe development.