A seasoned sandwich of tuna, egg, and tomato.
This sandwich, inspired by «Pan Bagnat», used to be a staple food of fishermen in Provence. Its name means «wet bread» in the local dialect and refers to bread that has been soaked in olive oil. It is still a very popular lunch in Nice and Côte d'Azur.
2 | panino rolls, ciabatta type | 200 g | |
4 tsp | extra virgin olive oil | 20 mL | |
1 | eggs size large, hard boiled | ||
4 | black olives, pitted | 1 1/2 tbsp | |
1 | tomatoes, sliced | 120 g | |
1/4 bunch | arugula, rinsed and drained | 24 g | |
1 clove | garlic, minced | ||
1 tbsp | Classic Vinaigrette | 15 mL | |
140 g | tuna, canned, in water | ||
1/2 | green onions/scallions, finely chopped | ||
4 leaves | fresh basil [optional] | 2 g | |
1 | radishes, thinly sliced | 16 g | |
1/2 can (398 mL size) | artichoke hearts | 3 units | |
1 pinch | salt [optional] | 0.2 g | |
ground pepper to taste [optional] | |||
plastic wrap |
per 1 serving (360 g)
Amount % Daily Value |
Calories 600 |
Fat 24 g 37 % |
Saturated
3.8 g
19 % |
Cholesterol 130 mg |
Sodium 1050 mg 44 % |
Carbohydrate 65 g 22 % |
Fibre 7 g 26 % |
Sugars 4 g |
Net Carbs 58 g |
Protein 33 g |
Vitamin A 27 % |
Vitamin C 17 % |
Calcium 16 % |
Iron 46 % |
Food Group | Exchanges |
---|---|
Starches | 3 ½ |
Vegetables | 1 ½ |
Meat and Alternatives | 2 ½ |
Fats | 3 |