Enjoy On The Go

Goat Cheese Sandwich

with Frisée and Lingonberry Mustard
4.2
Average: 4.2 (15 votes)
(15 votes)
Goat Cheese Sandwich

Goat Cheese Sandwich - Deliciously light and fresh tri-color treat

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Health Score:
9,1 / 10
Difficulty:
very easy
Difficulty
Preparation:
10 min.
Preparation
Calories:
282
calories
Calories

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. 

1 serving contains
(Percentage of daily recommendation)
Calorie282 kcal(13 %)
Protein15 g(15 %)
Fat13 g(11 %)
Carbohydrates24 g(16 %)
Sugar added2 g(8 %)
Roughage4 g(13 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.5 μg(3 %)
Vitamin E1 mg(8 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin6.2 mg(52 %)
Vitamin B₆0.2 mg(14 %)
Folate41 μg(14 %)
Pantothenic acid0.7 mg(12 %)
Biotin6.5 μg(14 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C4 mg(4 %)
Potassium238 mg(6 %)
Calcium371 mg(37 %)
Magnesium86 mg(29 %)
Iron2.1 mg(14 %)
Iodine17 μg(9 %)
Zinc2.7 mg(34 %)
Saturated fatty acids7.2 g
Uric acid47 mg
Cholesterol24 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 tablespoon lingonberry (from a jar)
2 teaspoons Dijon mustard
½ Endive
3 sheets Frisée
4 slices Whole Wheat Toast
4 slices Goat Gouda (or other flavorful cheese)
How healthy are the main ingredients?
Endive
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Tablespoon, 1 Salad spinner, 1 Plastic wrap

Preparation steps

1.
Goat Cheese Sandwich preparation step 1

Mix lingonberries with the Dijon mustard in a small bowl. Rinse  the endive and frisee lettuce, spin dry and tear into bite-sized pieces.

2.
Goat Cheese Sandwich preparation step 2

Spread lingonberry mustard on half of the bread slices. Layer with endive, frisee and cheese.

3.
Goat Cheese Sandwich preparation step 3

Spread mustard on remaining bread slices and place on top of sandwiches. 

4.
Goat Cheese Sandwich preparation step 4

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.