Heart-Healthy Francesinha

Indulge in the guilt-free decadence of the Heart-Healthy Francesinha, a lighter twist on Portugal's iconic comfort food. This wholesome recipe swaps out the traditional rich ingredients for nourishing alternatives like whole grain bread, lean turkey breast, and low-sodium chicken sausage, while retaining the dish's signature layers and bold flavors. A velvety sauce made with no-salt-added tomato puree, red wine, and aromatic spices blankets the sandwich, while low-fat Swiss cheese delivers melty perfection. Topped with a delicately poached egg and a sprinkle of fresh parsley, this oven-baked creation is both nutritious and utterly satisfying. Ready in just an hour, it’s a high-fiber, low-sodium recipe perfect for anyone seeking a heart-healthy comfort meal without compromising on taste.

Nutriscore Rating: 62/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 1

Ingredients

• 2 slices Whole grain bread
• 3 slices Lean turkey breast slices
• 1 link Low-sodium chicken sausage
• 2 slices Low-fat Swiss cheese
• 1 tablespoon Olive oil
• 1 small Onion
• 2 cloves Garlic cloves
• 1 cup No-salt-added tomato puree
• 1 cup Low-sodium chicken broth
• 0.25 cup Red wine
• 1 tablespoon Whole grain mustard
• 1 teaspoon Paprika
• 0.25 teaspoon Cayenne pepper
• 1 large Egg
• 1 tablespoon Fresh parsley
• 0 to taste Salt
• 0 to taste Black pepper

Directions

Step 1

Preheat your oven to 350°F (175°C).

Step 2

Slice the onion and mince the garlic.

Step 3

In a small saucepan, heat olive oil over medium heat. Add the onions and cook for about 5 minutes until soft and translucent. Stir in the minced garlic and continue cooking for another minute.

Step 4

Add the tomato puree, chicken broth, and red wine to the saucepan. Stir in the mustard, paprika, and cayenne pepper. Allow the sauce to simmer for about 15-20 minutes to let the flavors meld and thicken slightly. Season with salt and pepper to taste.

Step 5

While the sauce simmers, grill or lightly toast two slices of whole grain bread. Set aside.

Step 6

In a non-stick pan, cook the chicken sausage over medium heat until browned and cooked through, about 6-8 minutes. Once done, remove from heat and slice diagonally.

Step 7

Poach the egg in simmering water for about 3-4 minutes until the whites are set but the yolk remains runny. Remove with a slotted spoon and set on a paper towel to drain.

Step 8

Assemble the sandwich: Place one slice of the toasted bread on a baking sheet. Layer with turkey breast slices, followed by the sliced chicken sausage, and top with the second slice of whole grain bread.

Step 9

Pour the sauce over the sandwich, ensuring it covers the bread completely. Place the slices of low-fat Swiss cheese on top, overlapping slightly.

Step 10

Bake in the preheated oven for about 10 minutes, or until the cheese is melted and bubbly.

Step 11

Remove from the oven, top with the poached egg, and garnish with freshly chopped parsley.

Step 12

Serve immediately and enjoy your heart-healthy Francesinha!

Nutrition Facts

Serving size	1040.2 grams (1040.2g)

Amount per serving	% Daily Value*
Calories	979

Total Fat 40.10g	51%
Saturated Fat 10.50g	53%
Polyunsaturated Fat 4.40g
Cholesterol 335mg	112%
Sodium 333790mg	14513%
Total Carbohydrate 70.30g	26%
Dietary Fiber 11.60g	41%
Total Sugars 22.70g
Protein 73.40g	147%

Vitamin D 66IU	329%
Calcium 601mg	46%
Iron 8mg	44%
Potassium 2229mg	47%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 38.6%

Protein: 31.4%

Carbs: 30.1%