Apple-Marjoram Open Faced Sandwich
Apple-Marjoram Open Faced Sandwich - Hearty, spicy and simply good: A snack with a difference
Healthy, because
Even smarter
Nutritional values
The hearty, whole wheat sandwich contains abundant amounths of vitamin B6, which promotes healthy skin and a strong nervous system.
Do not throw away the flowers of flowering marjoram. Instead, pluck them and use them for garnishing.
(Percentage of daily recommendation)
| Calorie | 229 cal. | (11 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 2 g | (2 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9 g | (30 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.6 mg | (13 %) | ||
| Vitamin K | 67.9 μg | (113 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.3 mg | (28 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 60 μg | (20 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 3.5 μg | (8 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 23 mg | (24 %) | ||
| Potassium | 677 mg | (17 %) | ||
| Calcium | 59 mg | (6 %) | ||
| Magnesium | 58 mg | (19 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 0.4 g | |||
| Uric acid | 72 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 21 g |
Kitchen utensils
Preparation steps
Scrub potatoes and cook in a pot of boiling salted water until knife-tender, 20-30 minutes, depending on size.
Meanwhile, rinse marjoram and shake dry. Pluck leaves, put some aside and finely chop the rest.
Halve leek lengthwise, rinse well, drain and cut white-part into approximately 1/4-inch slices. (Reserve remaining leek greens for another use.)
Rinse apple, wipe dry and cut around the core into slices approximately 1/4 inch thick. Finely dice the apple slices.
Heat oil in a non-stick pan. Add leek, cover and cook over low heat until softened, about 6 minutes.
Add diced apple and chopped marjoram and sauté for 1 minute. Season with salt and pepper.
Drain the potatoes, rinse under cold water, peel while still warm and pass through a potato ricer into a bowl.
Mix apple and leek well, season with salt and pepper and let cool. Divide over slices of bread, sprinkle with reserved oregano leaves and serve.
