Two-Layer Whole Wheat Sandwich with Watercress and Alfalfa Sprouts
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(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
433
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 433 cal. | (21 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.1 g | (30 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 1.3 mg | (11 %) | ||
| Vitamin K | 5.9 μg | (10 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 4.4 mg | (37 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 49 μg | (16 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 11.6 μg | (26 %) | ||
| Vitamin B₁₂ | 1.3 μg | (43 %) | ||
| Vitamin C | 9 mg | (9 %) | ||
| Potassium | 507 mg | (13 %) | ||
| Calcium | 149 mg | (15 %) | ||
| Magnesium | 73 mg | (24 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 11.2 g | |||
| Uric acid | 68 mg | |||
| Cholesterol | 48 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 8 slices Whole Wheat Bread
- 200 grams Cottage cheese
- 1 handful Alfalfa sprouts
- 1 handful Cress
- 0.333 Cucumber
- 200 grams cream cheese
- 1 Tbsp Wasabi
- salt
- peppers
- 1 tsp Chili powder
Preparation steps
1.
Lay the bread slices on a flat surface and spread with the cottage cheese. Rinse the alfalfa sprouts and watercress in a colander and shake dry. Rinse the cucumber and thinly slice lengthwise. Arrange the cucumber slices on 4 bread slices and sprinkle with some alfalfa sprouts. Arrange some watercress on top of the remaining 4 bread slices.
2.
Place the cream cheese, remaining alfalfa sprouts, remaining watercress and wasabi in a blender and puree until smooth. Spread the cheese mixture on the bread with the cucumber slices. Season lightly with salt and pepper. Place the bread with the watercress on top of the cucumber slices, with the watercress facing upward. Garnish with chili powder.
