EatSmarter exclusive recipe

Onion and Blue Cheese Sandwiches

with Plums
4.8
Average: 4.8 (5 votes)
(5 votes)
Onion and Blue Cheese Sandwiches

Onion and Blue Cheese Sandwiches - Fortifying bread to go - with aromatic cheese

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Health Score:
8,3 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 30 min.
Ready in
Calories:
288
calories
Calories

Healthy, because

Even smarter

Nutritional values

Lettuce and plums provide satiating fibre, and the cheese provides bone-strengthening calcium. And thanks to the good fatty acid profile, all those who have cardiovascular or cholesterol problems can have a hearty snack.

For an even better fibre yield: take wholemeal toast rolls!

1 serving contains
(Percentage of daily recommendation)
Calorie288 kcal(14 %)
Protein9 g(9 %)
Fat8 g(7 %)
Carbohydrates42 g(28 %)
Sugar added0 g(0 %)
Roughage7 g(23 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.1 μg(1 %)
Vitamin E1.4 mg(12 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin3.1 mg(26 %)
Vitamin B₆0.2 mg(14 %)
Folate29 μg(10 %)
Pantothenic acid0.8 mg(13 %)
Biotin3.6 μg(8 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C4 mg(4 %)
Potassium405 mg(10 %)
Calcium142 mg(14 %)
Magnesium50 mg(17 %)
Iron2 mg(13 %)
Iodine5 μg(3 %)
Zinc2.5 mg(31 %)
Saturated fatty acids3.9 g
Uric acid66 mg
Cholesterol18 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 small onion (about 30 grams)
1 small garlic clove
4 Plum (about 150 grams)
1 teaspoon olive oil
salt
peppers
¼ small Frisée (about 20 grams)
2 English muffin (about 140 grams)
1 ounce Blue cheese (50% fat)
How healthy are the main ingredients?
olive oiloniongarlic clovePlumsalt
Preparation

Kitchen utensils

1 Cutting board, 1 Large knife, 1 Small knife, 1 Paper towel, 1 Non-stick pan (with lid), 1 Slotted spatula, 1 Toaster, 1 Sieve, 1 Bowl, 1 Teaspoon, 1 Kitchen twine, 1 Storage container (about 1 liter; or aluminum foil), 1 Kitchen shears

Preparation steps

1.
Onion and Blue Cheese Sandwiches preparation step 1

Peel onion and cut into rings. Peel garlic and finely chop.

2.
Onion and Blue Cheese Sandwiches preparation step 2

Rinse plums, pat dry, halve and remove pits. Cut into pieces if desired. 

3.
Onion and Blue Cheese Sandwiches preparation step 3

Heat olive oil in a non-stick pan over medium heat. Add onion, garlic and plums, cover and cook until softened, about 8 minutes. Season with salt and pepper. Transfer to a bowl and let cool.

4.
Onion and Blue Cheese Sandwiches preparation step 4

Meanwhile, rinse frisee lettuce, spin dry and cut into bite-sized pieces.

5.
Onion and Blue Cheese Sandwiches preparation step 5

Toast the English muffins. Distribute plum mixture on the bottom halves and top with frisee. 

6.
Onion and Blue Cheese Sandwiches preparation step 6

Rinse a knife blade under cold water, cut the cheese into 4 slices and place on the frisee. Sandwich with top halves of English muffins.

7.
Onion and Blue Cheese Sandwiches preparation step 7

For transporting, wrap sandwiches in kitchen twine and place  in an airtight container or wrap in aluminum foil.