Two-Layer Whole Wheat Sandwich with Watercress and Alfalfa Sprouts

0
Average: 0 (0 votes)
(0 votes)
Two-Layer Whole Wheat Sandwich with Watercress and Alfalfa Sprouts
share Share
print
bookmark_border Copy URL
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
433
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie433 cal.(21 %)
Protein20 g(20 %)
Fat19 g(16 %)
Carbohydrates44 g(29 %)
Sugar added0 g(0 %)
Roughage9.1 g(30 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.2 μg(1 %)
Vitamin E1.3 mg(11 %)
Vitamin K5.9 μg(10 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.4 mg(36 %)
Niacin4.4 mg(37 %)
Vitamin B₆0.3 mg(21 %)
Folate49 μg(16 %)
Pantothenic acid1.2 mg(20 %)
Biotin11.6 μg(26 %)
Vitamin B₁₂1.3 μg(43 %)
Vitamin C9 mg(9 %)
Potassium507 mg(13 %)
Calcium149 mg(15 %)
Magnesium73 mg(24 %)
Iron2.8 mg(19 %)
Iodine18 μg(9 %)
Zinc2.2 mg(28 %)
Saturated fatty acids11.2 g
Uric acid68 mg
Cholesterol48 mg
Complete sugar7 g

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
How healthy are the main ingredients?
Cottage cheesecream cheeseCressCucumbersalt

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.