Apple-Marjoram Open Faced Sandwich
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 kcal||(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 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|
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.