EatSmarter exclusive recipe

Black and White Bread with Cottage Cheese

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Black and White Bread with Cottage Cheese

Black and White Bread with Cottage Cheese - An appetizing snack for between meals, for children and adults alike

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Health Score:
75 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
304
calories
Calories

Healthy, because

Even smarter

Nutritional values

This snack contains a lot of iron, which enables the transport of oxygen, among other things, to the brain. This is especially important for mental activities, whether at school or at work!

 

 

Orange juice is a great beverage to mix with this snack. The vitamin C it contains promotes the absorption and utilization of iron from food.

1 serving contains
(Percentage of daily recommendation)
Calorie304 cal.(14 %)
Protein18 g(18 %)
Fat6 g(5 %)
Carbohydrates42 g(28 %)
Sugar added4 g(16 %)
Roughage8.5 g(28 %)
Vitamin A1.4 mg(175 %)
Vitamin D0.1 μg(1 %)
Vitamin E1.3 mg(11 %)
Vitamin K54.3 μg(91 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.4 mg(36 %)
Niacin5.2 mg(43 %)
Vitamin B₆0.3 mg(21 %)
Folate57 μg(19 %)
Pantothenic acid1.1 mg(18 %)
Biotin13.8 μg(31 %)
Vitamin B₁₂1 μg(33 %)
Vitamin C11 mg(12 %)
Potassium535 mg(13 %)
Calcium147 mg(15 %)
Magnesium57 mg(19 %)
Iron3.6 mg(24 %)
Iodine36 μg(18 %)
Zinc2.5 mg(31 %)
Saturated fatty acids3 g
Uric acid56 mg
Cholesterol16 mg
Complete sugar17 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
1
Ingredients
1 carrot
½ lemon
1 tsp honey
salt
peppers
½ bunch Chives
4 ozs Cottage cheese
1 slice Black bread
1 slice Toast
How healthy are the main ingredients?
Cottage cheeseChiveshoneycarrotlemonsalt
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Peeler, 1 Box grater, 1 Bowl, 1 Citrus juicer, 1 Teaspoon, 1 Tablespoon, 1 Knife, 1 Large knife, 1 Toothpick (or colorful party skewers)

Preparation steps

1.
Black and White Bread with Cottage Cheese preparation step 1

Peel carrot and grate on a box grater into a bowl.

2.
Black and White Bread with Cottage Cheese preparation step 2

Squeeze out juice from half a lemon juice. Add 1 teaspoon lemon juice and the honey to carrot and season with salt and pepper. 

3.
Black and White Bread with Cottage Cheese preparation step 3

Rinse the chives, shake dry, cut into rings and mix with the cottage cheese.

4.
Black and White Bread with Cottage Cheese preparation step 4

Top the black bread with the cheese mixture then top with the toast and press slightly.

5.
Black and White Bread with Cottage Cheese preparation step 5

With a sharp knife, cut sandwich into 3 equal rectangles, then cut crosswise 3 times to form cubes. 

6.
Black and White Bread with Cottage Cheese preparation step 6

Arrange cubes in a checkerboard pattern and skewer with toothpicks or colorful party sticks.