Recipes · American · Kids' Meals
Recipe for Owl Sandwich with Cheese and Radish
One serving has 325 kcal and 16 g protein, and at least a fifth of a woman's daily need of manganese (86%), phosphorus (49%), selenium (44%), copper (31%), zinc (31%) and vitamin A (30%). Ready in 10 minutes.
- Preparation: 10 min
- Makes: 1 serving (170 g)
- Difficulty: Easy
- Diets: Halal, Kosher, Jain
- Contains: dairy, gluten
Ingredients
- 60 g Bread, multi-grain (includes whole-grain)
- 5 g Butter, NFS
- 20 g Cheese, gouda
- 20 g Tomatoes, raw
- 10 g Carrots, raw
- 4 g Seeds, pumpkin and squash seed kernels, dried
- 20 g Lettuce, raw
- 25 g Radishes, raw
- 1 g Spices, pepper, black
- 5 g Cheese, gouda
Method
- Prepare the Sandwich Base: Spread a thin layer of butter (5g) on one slice of whole grain bread. Place the second slice of bread on top to make a sandwich. Place the sandwich on a serving plate.
- Decorate the Sandwich to Look Like an Owl: Place two round slices of cheese (20g) at the top of the sandwich to form the "eyes". Place a pumpkin seed in the center of each cheese slice to represent the pupils of the owl's eyes. Use the cherry tomato slices (20g) to form "wings" on both sides of the sandwich. Cut a small triangle from the carrot and place it between the cheese slices to form the owl's beak. Cut two small triangles from the carrot and place them at the bottom of the sandwich to form the owl's "feet".
- Prepare the Radish Owl: Take a whole radish (25g) and cut a thin slice off one side to create a flat surface. Use a small piece of cheese (5g) to create a "face" on the flat surface of the radish. Place two black peppercorns as eyes on the cheese.
- Prepare the Side Salad: Arrange fresh lettuce leaves (20g) next to the sandwich on the serving plate for a light and healthy garnish.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 325 kcal | 15% |
| Carbohydrates | 30.8 g | |
| Water | 104 mL | |
| Fiber | 6.1 g | 21% |
| Protein | 16.3 g | 34% |
| Tryptophan | 0.19 g | |
| Threonine | 0.44 g | |
| Isoleucine | 0.58 g | |
| Leucine | 1.1 g | |
| Lysine | 0.9 g | |
| Methionine | 0.29 g | |
| Cystine | 0.19 g | |
| Phenylalanine | 0.67 g | |
| Tyrosine | 0.56 g | |
| Valine | 0.77 g | |
| Histidine | 0.41 g | |
| Fat | 15.6 g | |
| Monounsaturated | 3.9 g | |
| Polyunsaturated | 2.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2 g | |
| Saturated | 7.6 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 40.3 mg | |
| Calcium | 261 mg | 26% |
| Copper | 0.28 mg | 31% |
| Iron | 2.3 mg | 13% |
| Magnesium | 87.2 mg | 28% |
| Manganese | 1.5 mg | 86% |
| Phosphorus | 343 mg | 49% |
| Potassium | 384 mg | 8% |
| Selenium | 24 µg | 44% |
| Sodium | 481 mg | |
| Zinc | 2.5 mg | 31% |
| Thiamin (vitamin B1) | 0.22 mg | 20% |
| Riboflavin (vitamin B2) | 0.2 mg | 18% |
| Niacin (vitamin B3) | 3 mg | 21% |
| Pantothenic acid (vitamin B5) | 0.37 mg | 7% |
| Pyridoxine (vitamin B6) | 0.25 mg | 19% |
| Folate (vitamin B9) | 70.5 µg | 18% |
| Cobalamin (vitamin B12) | 0.39 µg | 16% |
| Choline | 26.6 mg | 6% |
| Vitamin A | 209 µg | 30% |
| Vitamin C | 8.9 mg | 12% |
| Vitamin D (D2 + D3) | 5 IU | 1% |
| Vitamin E | 0.6 mg | 4% |
| Vitamin K | 21.9 µg | 24% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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