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Ingredients

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2
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Onion and Blue Cheese Sandwiches

Onion and Blue Cheese Sandwiches

with Plums
20 min., ready in 30 min.
Time:
288
calories
Calories:
Health Score:
83 / 100
Ingredientsfor  
Ingredients
1 small onion (about 30 grams)
1 small garlic clove
4 Plum (about 150 grams)
1 tsp olive oil
salt
peppers
¼ small Frisée (about 20 grams)
2 English muffin (about 140 grams)
1 oz Blue cheese (50% fat)
How healthy are the main ingredients?
olive oiloniongarlic clovePlumsalt
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Preparation
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. 

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie288 cal.(14 %)
Protein9 g(9 %)
Fat8 g(7 %)
Carbohydrates42 g(28 %)
Sugar added0 g(0 %)
Roughage7 g(23 %)
Healthy, because

Healthy, because

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.

Even smarter

Even smarter

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

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