Vegetable-ham Sandwiches

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Vegetable-ham Sandwiches
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Health Score:
8,5 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
308
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie308 kcal(15 %)
Protein10.98 g(11 %)
Fat20.46 g(18 %)
Carbohydrates22.42 g(15 %)
Sugar added0 g(0 %)
Roughage5.35 g(18 %)
Vitamin A746.73 mg(93,341 %)
Vitamin D0.25 μg(1 %)
Vitamin E1.76 mg(15 %)
Vitamin B₁0.32 mg(32 %)
Vitamin B₂0.22 mg(20 %)
Niacin5.26 mg(44 %)
Vitamin B₆0.34 mg(24 %)
Folate80.74 μg(27 %)
Pantothenic acid0.92 mg(15 %)
Biotin4.08 μg(9 %)
Vitamin B₁₂0.17 μg(6 %)
Vitamin C53.61 mg(56 %)
Potassium511.19 mg(13 %)
Calcium79.73 mg(8 %)
Magnesium28.3 mg(9 %)
Iron3.7 mg(25 %)
Iodine1.2 μg(1 %)
Zinc0.96 mg(12 %)
Saturated fatty acids4.56 g
Cholesterol31.29 mg

Ingredients

for
4
For garnish
Lemon wedge
parsley
For the sandwiches
2 large round White rolls
4 tablespoons Mayonnaise
4 green Lettuce
1 large carrot
1 Avocado
2 tablespoons lemon juice
4 slices cooked ham
2 tomatoes
½ bunch scallions
1 small yellow Bell pepper
1 tablespoon butter
salt
freshly ground peppers
How healthy are the main ingredients?
MayonnaisehamparsleycarrotAvocadotomato

Preparation steps

1.

For the sandwiches, trim bell pepper, cut in half, remove seeds, rinse and cut into small cubes.

2.

Rinse the tomatoes, cut into quarters, remove the seeds and also cut into small cubes.

3.

Peel carrot and slice lengthwise on a vegetable slicer into thin slices.

4.

Rinse scallions, trim and cut diagonally into rings.

5.

Sauté bell pepper and scallions in butter for 4-5 minutes, then add the tomatoes, heat briefly and season with salt and pepper.

6.

Cut avocado cut in half, remove the pit and peel. Slice avocado into thin slices and sprinkle with lemon juice.

7.

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.