Ham and Corn Sandwiches
(0 votes)
(0 votes)
Health Score:
75 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
476
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 476 cal. | (23 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.9 g | (33 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 19.5 μg | (33 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4 mg | (33 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 38 μg | (13 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 12.1 μg | (27 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 571 mg | (14 %) | ||
| Calcium | 56 mg | (6 %) | ||
| Magnesium | 80 mg | (27 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 11.5 g | |||
| Uric acid | 102 mg | |||
| Cholesterol | 83 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 120 grams Mayonnaise
- ½ organic lemon (zested and juiced)
- 60 grams Corn
- 1 small carrot
- 2 Tomatoes
- 4 slices cooked ham
- salt
- freshly ground peppers
- 8 slices Whole Wheat Bread
Preparation steps
1.
Mix the mayonnaise with the lemon juice and lemon zest. Strain the corn. Peel the carrot and finely grate. Rinse the tomatoes, hull, cut into quarters, remove the seeds and cut into small cubes. Cut the ham into cubes. Combine the corn, carrots, tomatoes and ham. Season with a little salt and pepper.
2.
Spread the mayonnaise over the bread, top with the ham and corn mixture then fold the bread slices in half.
3.
Wrap in napkins and enjoy as a snack.
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