Onion and Blue Cheese Sandwiches
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!
(Percentage of daily recommendation)
| Calorie | 288 cal. | (14 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7 g | (23 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.4 mg | (12 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.1 mg | (26 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 29 μg | (10 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 3.6 μg | (8 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 4 mg | (4 %) | ||
| Potassium | 405 mg | (10 %) | ||
| Calcium | 142 mg | (14 %) | ||
| Magnesium | 50 mg | (17 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 3.9 g | |||
| Uric acid | 66 mg | |||
| Cholesterol | 18 mg |
Ingredients
- 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)
Preparation steps
Peel onion and cut into rings. Peel garlic and finely chop.
Rinse plums, pat dry, halve and remove pits. Cut into pieces if desired.
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.
Meanwhile, rinse frisee lettuce, spin dry and cut into bite-sized pieces.
Toast the English muffins. Distribute plum mixture on the bottom halves and top with frisee.
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.
For transporting, wrap sandwiches in kitchen twine and place in an airtight container or wrap in aluminum foil.