Recipes · Argentinian · Burgers and Sandwiches
Sándwich de Miga
One serving has 416 kcal and 20 g protein, and at least a fifth of a woman's daily need of thiamin (50%), selenium (46%), phosphorus (42%), calcium (33%), manganese (33%) and zinc (28%). Ready in 10 minutes.
- Preparation: 10 min
- Makes: 1 serving (154 g)
- Difficulty: Easy
- Contains: dairy, egg, gluten, mustard, pork
Ingredients
- 50 g Bread, white
- 6 g Butter, unsalted
- 8 g Mayonnaise
- 45 g Ham, cooked
- 30 g Gouda cheese
- 15 g Tomatoes, raw
Method
- Trim the crusts off three thin slices of white bread.
- Spread two of the slices with the butter and mayonnaise on one side each.
- Layer half the ham and cheese on one buttered slice, top with the plain slice, then add the remaining ham, cheese, and a few thin tomato slices, and close with the third slice.
- Press gently, trim the edges neat, and cut into two or four triangles to serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 416 kcal | 20% |
| Carbohydrates | 27.5 g | |
| Water | 77.4 mL | |
| Fiber | 1.9 g | 6% |
| Protein | 19.9 g | 42% |
| Tryptophan | 0.18 g | |
| Threonine | 0.54 g | |
| Isoleucine | 0.66 g | |
| Leucine | 1.2 g | |
| Lysine | 1.3 g | |
| Methionine | 0.36 g | |
| Cystine | 0.15 g | |
| Phenylalanine | 0.66 g | |
| Tyrosine | 0.63 g | |
| Valine | 0.86 g | |
| Histidine | 0.53 g | |
| Fat | 24.9 g | |
| Monounsaturated | 7.4 g | |
| Polyunsaturated | 5.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.6 g | |
| Saturated | 9.9 g | |
| Trans-Fats | 0.03 g | |
| Cholesterol | 76.1 mg | |
| Calcium | 330 mg | 33% |
| Copper | 0.12 mg | 13% |
| Iron | 2.3 mg | 13% |
| Magnesium | 33.9 mg | 11% |
| Manganese | 0.59 mg | 33% |
| Phosphorus | 296 mg | 42% |
| Potassium | 263 mg | 6% |
| Selenium | 25.5 µg | 46% |
| Sodium | 903 mg | |
| Zinc | 2.3 mg | 28% |
| Thiamin (vitamin B1) | 0.55 mg | 50% |
| Riboflavin (vitamin B2) | 0.31 mg | 28% |
| Niacin (vitamin B3) | 3.8 mg | 27% |
| Pantothenic acid (vitamin B5) | 0.61 mg | 12% |
| Pyridoxine (vitamin B6) | 0.23 mg | 18% |
| Folate (vitamin B9) | 12.3 µg | 3% |
| Cobalamin (vitamin B12) | 0.67 µg | 28% |
| Choline | 46.3 mg | 11% |
| Vitamin A | 98.1 µg | 14% |
| Vitamin C | 3.9 mg | 5% |
| Vitamin D (D2 + D3) | 19.6 IU | 3% |
| Vitamin E | 0.59 mg | 4% |
| Vitamin K | 15.3 µg | 17% |
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
0.7 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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