Tomato, Kale and Mozzarella Sandwich With Parsley Pesto

This sandwich is an example of how you can get more vegetables into your diet and also get away from the drab ham and cheese you’ve been taking to work. It’s a stack of parsley pesto

(see recipe), Roma tomatoes, mozzarella and blanched kale (see

recipe) on focaccia.

Ingredients

• 1 5×5-inch square of focaccia, preferably whole wheat, sliced in half laterally, or 2 slices whole wheat country bread
• 1 heaped tablespoon parsley pesto (see recipe below)
• 1 small roma tomato, sliced
• 3 thin slices (1 1/2 ounces) fresh mozzarella cheese
• Freshly ground pepper
• ¼ cup (1 ounce) chopped blanched kale, seasoned if desired (see recipe below)
• A drizzle of olive oil (optional)

• Nutritional Information

  • Nutritional analysis per serving (1 serving)

    450 calories; 20 grams fat; 7 grams saturated fat; 9 grams monounsaturated fat; 1 gram polyunsaturated fat; 47 grams carbohydrates; 3 grams dietary fiber; 4 grams sugars; 20 grams protein; 37 milligrams cholesterol; 1051 milligrams sodium

  Note: Nutrient information is not available for all ingredients. Amount is based on available data.
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1 sandwich

Preparation

1. Spread the bottom half of the focaccia or the bottom slice of bread with pesto. Top with sliced tomatoes, and top the tomatoes with the cheese. Grind some fresh pepper over the cheese. Top the cheese with chopped blanched kale and drizzle on a small amount of olive oil if desired. Top with the other half slice of focaccia or bread and press down. Wrap in plastic until ready to eat.

• The blanched kale will keep for three days in the refrigerator. The pesto will keep for one to two weeks in the refrigerator. The sandwich will be good for a half day; keep in the refrigerator or in a lunchbox.

5 minutes