Sup up your sandwich 3 – crab orange

Many of you find no time to cook dinner after long days at work, with kids or simply not fan of cooking. Sandwiches come to rescue the situation and satisfy your cravings; You can sup up any simple sandwich to become a consistent delicious meal. Not just that, it’s a pleasure to the eye also with all these colors blend.

All you need is the right and a smarter choice of pairing your sandwich ingredients. Today’s i third option of sandwich makeover is crab and orange. You will need (yields two sandwiches):

• 8-10 crab sticks shredded
• 1 ripe avocado
• 1 small orange
• rocket leaves (a bunch of 14-16 leaves)
• capers (around 1 tbsp) – optional
• bread of your choice (mine is multi cereal bun)
• mayo citrus dressing

Start with a coat of the dressing on the bun, actually the two halves of the bun, this way the bread absorb the dressing and it won’t fall off making a mess while eating. To prepare this sauce mix:

• juice of a lemon
• 2 tbsp juice of orange (half an orange almost)
• 1 tsp brown sugar, let it melt in the citrus mix
• 3 tbsp mayo

back to the sandwich, add the shredded crab sticks and one round slice of orange. Orange is a nice fruit for a tangy flavor that goes really heavenly with the crab and the buttery avocado.  Avocados are high in fat, but 64% of it, is the heart healthy monounsaturated. They also offer good nutrients like vitamin E and potassium.  Then 7-8 rocket leaves, this very low in calories vegetable; 100 g of fresh leaves hold just 25 calories. Nonetheless, it has many vital phytochemicals, anti-oxidants, vitamins, and minerals that may immensely benefit your health. Finally capers (optional), the small pickled flower buds imparting big and bold taste, to add a vibrant flavor to your sandwich, only if you’re fan of the taste.

If you like the idea of the sandwich makeovers, stay tuned for the next post with another delicious, quick and healthy choices.

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