Kid's Snacks (7-9 years)
Hearty Cheese Sandwich
(6 votes)
(6 votes)
Hearty Cheese Sandwich - Rolls with creamy fillings that children really like
Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
Calories:
248
calories
Calories
Healthy, because
Even smarter
Nutritional values
This snack gets high nutritional marks with its abundance of protein and calcium from the cheese and fiber from the whole-wheat bun.
You can always substitute onions or chives for the shallots.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 248 cal. | (12 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4 g | (13 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.1 mg | (9 %) | ||
| Vitamin K | 11.3 μg | (19 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.1 mg | (51 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 70 μg | (23 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 10.6 μg | (24 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 8.1 mg | (9 %) | ||
| Potassium | 318 mg | (8 %) | ||
| Calcium | 233 mg | (23 %) | ||
| Magnesium | 66 mg | (22 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 4.3 g | |||
| Uric acid | 43 mg | |||
| Cholesterol | 21 mg | |||
| Complete sugar | 4 g |
Development of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
1
- Ingredients
- 1 small shallot
- 2 ozs Soft cheese (such as mild Brie)
- 2 Tbsps cream cheese
- 1 pinch salt
- 1 pinch peppers
- ½ tsp sweet ground paprika
- 1 small Tomato
- 1 Whole wheat bun
Preparation
Kitchen utensils
1 Cutting board, 1 Small knife, 1 Small bowl, 1 Fork, 1 Tablespoon, 1 Serrated knife, 1 Knife (for spreading), 1 Large knife, 1 Teaspoon
Preparation steps
1.
Peel shallot and cut into very small cubes.
2.
Remove rind from the cheese, place in a small bowl and mash with a fork.
3.
Stir the shallot into the cheese and season with salt, pepper and paprika.
4.
Rinse tomato and cut out stem, then cut tomato into slices.
5.
Split bun and scoop out interior. Spread both halves with the cheese mixture, place tomato slices on bottom half and replace top half.
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