Goat Cheese Sandwich
Goat Cheese Sandwich - Deliciously light and fresh tri-color treat
Healthy, because
Even smarter
Nutritional values
This sandwich can soothe the stomach and intestines with the bitter substances from chicory, frisée, and cranberries, while meeting almost a third of your daily requirement for magnesium.
If you're bringing this sandwich to work for lunch, prepare all the ingredients seperately and then assemble at work right before eating. This will keep the bread from getting soggy and maintain the freshness of the ingredients.
(Percentage of daily recommendation)
| Calorie | 282 cal. | (13 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 4 g | (13 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 1 mg | (8 %) | ||
| Vitamin K | 5.2 μg | (9 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.2 mg | (52 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 41 μg | (14 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 6.5 μg | (14 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 4 mg | (4 %) | ||
| Potassium | 238 mg | (6 %) | ||
| Calcium | 371 mg | (37 %) | ||
| Magnesium | 86 mg | (29 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 7.2 g | |||
| Uric acid | 47 mg | |||
| Cholesterol | 24 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 1 Tbsp lingonberry (from a jar)
- 2 tsps Dijon mustard
- ½ Endive
- 3 sheets Frisée
- 4 slices Whole Wheat Toast
- 4 slices Goat Gouda (or other flavorful cheese)
Kitchen utensils
Preparation steps
Mix lingonberries with the Dijon mustard in a small bowl. Rinse the endive and frisee lettuce, spin dry and tear into bite-sized pieces.
Spread lingonberry mustard on half of the bread slices. Layer with endive, frisee and cheese.
Spread mustard on remaining bread slices and place on top of sandwiches.
To take on the go, wrap the sandwich in plastic wrap and refrigerate until ready to eat. Or cut sandwich in half and serve on a plate.
