Vegetable-ham Sandwiches
Nutritional values
(Percentage of daily recommendation)
| Calorie | 403 cal. | (19 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9 g | (30 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 5.9 mg | (49 %) | ||
| Vitamin K | 292.9 μg | (488 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.3 mg | (44 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 159 μg | (53 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 11.5 μg | (26 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 114 mg | (120 %) | ||
| Potassium | 1,356 mg | (34 %) | ||
| Calcium | 122 mg | (12 %) | ||
| Magnesium | 67 mg | (22 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 11.3 g | |||
| Uric acid | 75 mg | |||
| Cholesterol | 68 mg | |||
| Complete sugar | 11 g |
Ingredients
- For garnish
- Lemon wedge
- parsley
- For the sandwiches
- 2 large round White rolls
- 4 Tbsps Mayonnaise
- 4 green Lettuce
- 1 large carrot
- 1 Avocado
- 2 Tbsps lemon juice
- 4 slices cooked ham
- 2 Tomatoes
- ½ bunch scallions
- 1 small yellow Bell pepper
- 1 Tbsp butter
- salt
- freshly ground peppers
Preparation steps
For the sandwiches, trim bell pepper, cut in half, remove seeds, rinse and cut into small cubes.
Rinse the tomatoes, cut into quarters, remove the seeds and also cut into small cubes.
Peel carrot and slice lengthwise on a vegetable slicer into thin slices.
Rinse scallions, trim and cut diagonally into rings.
Sauté bell pepper and scallions in butter for 4-5 minutes, then add the tomatoes, heat briefly and season with salt and pepper.
Cut avocado cut in half, remove the pit and peel. Slice avocado into thin slices and sprinkle with lemon juice.
To serve, slice the rolls and spread each roll half with 1 tablespoon mayonnaise. Top each half with 1 lettuce leaf and some carrot slices. Place the avocado slices and the slices of ham (trimmed of fat) over the carrot slices. Sprinkle with bell pepper and tomatoes. Serve garnished with lemon wedges and parsley leaves.
