This turkey salad on rye recipe offers a delicious twist on traditional sandwiches. Choosing an open sandwich allows you to enjoy the full flavor while using less bread. Our version combines juicy lean turkey seasoned with a delicious Coronation spice blend and pairs it with a crisp and refreshing salad. The result is a delicious combination that is both filling and healthier. Try this delicious and easy-to-prepare recipe for a filling lunch or light dinner.
- 6 very thin slices of rye bread (approx. 75 g)
- 3 small tomatoes, sliced
- 12 cucumber slices
- 100g thinly sliced turkey breast (look for carved turkey rather than pre-formed slices)
- 6 Little Gem lettuce leaves, chopped
- 1 tbsp light mayonnaise
- 3 tbsp 0% organic yogurt
- ½ tsp Madras curry powder
- 1 tbsp raisins
- 2 spring onions, finely chopped
- Mix the ingredients for the dressing
- Spread some dressing on each slice of bread
- Stack tomato slices on top
- Add cucumber slices
- Add turkey slices
- Add lettuce
- Top with remaining dressing
- It’s best to eat it on the same day
Equipment and tools
To prepare this recipe for turkey salad on rye, you will need the following equipment and tools:
- cutting board
- Planer or mandolin (if available)
This recipe for turkey salad on rye may contain the following allergens:
- Wheat (from rye bread)
- Soy (from mayonnaise)
- Milk (from yogurt)
Storage and leftovers
Once prepared, this turkey salad can be stored in an airtight container in the refrigerator for up to 2 days. However, for optimal freshness, it is recommended to consume it immediately after preparation.
The health benefits of turkey salad on rye
Turkey salad on rye is not only a delicious and filling dish, but also has several health benefits. This recipe combines the benefits of sliced turkey breast, fresh vegetables and whole grain rye bread, making it a nutritious choice for a balanced meal. Let’s dive into the health benefits that each ingredient brings.
The thin slices of rye bread used in this recipe are a rich source of fiber. Fiber is essential for healthy digestion and preventing constipation. Additionally, rye bread has a lower glycemic index compared to white bread, meaning it causes blood sugar levels to rise more slowly and provides sustained energy throughout the day.
Including tomatoes in your turkey salad will add flavor to your turkey salad and provide numerous health benefits. Tomatoes are known for their high levels of lycopene, a powerful antioxidant that may help protect against certain types of cancer. They are also rich in vitamin C, which strengthens the immune system and promotes healthy skin.
With its high water content, cucumber helps to keep you hydrated while adding a refreshing tang to the salad. This low-calorie vegetable is also a good source of vitamins K and C, as well as various minerals such as potassium, magnesium and manganese.
The star of the dish, the turkey breast, is a lean source of protein that is low in fat and cholesterol. Protein is essential for building and repairing tissue in the body and plays a crucial role in maintaining muscle mass. Turkey breast is also rich in several vitamins and minerals such as zinc, selenium and B vitamins.
Little Gem salad
Adding shredded Little Gem lettuce leaves not only improves the texture of the salad but also provides a number of health benefits. Salad is a low-calorie vegetable that is rich in fiber and water, promoting satiety and helping with weight control. It is also a source of vitamins A and K and folic acid.
Light mayonnaise and yogurt
This recipe contains a mixture of light mayonnaise and 0% organic yogurt as a creamy dressing. If you choose light mayonnaise, the overall calorie and fat content of the salad will decrease. Organic yogurt, on the other hand, contains probiotics that promote a healthy gut and help maintain a balanced digestive system.
Madras curry powder, raisins and spring onions
The addition of Madras curry powder, raisins and spring onions gives the turkey salad a unique and tasty touch. Additionally, these ingredients come with their own health benefits. Curry powder, often made from a blend of herbs and spices, contains compounds with anti-inflammatory and antioxidant properties. Raisins are full of vitamins, minerals and fiber. Green onions or scallions are a good source of vitamin C and antioxidants.