Ham and Cheese Sandwich
(0 votes)
(0 votes)
Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 15 min.
Ready in
Calories:
479
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 479 cal. | (23 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.8 g | (13 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.6 mg | (13 %) | ||
| Vitamin K | 10.5 μg | (18 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 15.3 mg | (128 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 70 μg | (23 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 5.7 μg | (13 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 14 mg | (15 %) | ||
| Potassium | 721 mg | (18 %) | ||
| Calcium | 367 mg | (37 %) | ||
| Magnesium | 76 mg | (25 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 64 μg | (32 %) | ||
| Zinc | 4.3 mg | (54 %) | ||
| Saturated fatty acids | 13.1 g | |||
| Uric acid | 38 mg | |||
| Cholesterol | 99 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 8 slices Whole Wheat Toast
- 2 Tbsps olive oil
- 2 Tomatoes
- 1 handful Frisée
- 2 sprigs Basil
- 1 small, red onion
- 1 garlic clove
- 8 slices Turkey ham
- 8 slices Prosciutto
- 8 slices Provolone cheese
Preparation steps
1.
Preheat the broiler on the oven.
2.
Brush the slices of bread with a little oil and toast under the broiler until crispy on both sides.
3.
Rinse the tomatoes, cut the stalks off and cut into slices. Rinse the lettuce and basil, shake dry, and pluck into small pieces. Peel and thinly slice the onion.
4.
Peel and halve the garlic. Rub the cut surface over each piece of toast. Place 4 slices of lettuce, tomatoes and two slices of ham and cheese. Add onion and basil and drizzle with the remaining oil. Top with the second piece of bread on top and serve immediately.
