Recipes · Brazilian · Burgers and Sandwiches
Bauru
One serving has 530 kcal and 43 g protein, and at least a fifth of a woman's daily need of cobalamin (93%), selenium (92%), niacin (77%), zinc (74%), phosphorus (73%) and riboflavin (65%). Ready in 30 minutes.
- Preparation: 10 min
- Cooking: 20 min
- Makes: 1 serving (276 g)
- Difficulty: Medium
- Diets: High protein
- Contains: beef, dairy, gluten
Ingredients
- 80 g Bread, French (baguette)
- 100 g Beef top round, raw
- 0.5 g Salt
- 0.2 g Black pepper
- 40 g Provolone cheese
- 30 g Tomatoes, raw
- 20 g Pickles, dill
- 5 g Butter, unsalted
Method
- Season the beef with the salt and pepper and sear or roast until cooked through to at least 63 °C (145 °F) internal, about 10-12 minutes; rest, then slice thinly.
- Split the baguette and butter the cut sides, then layer in the sliced beef.
- Top with the tomato and pickle slices, then lay the cheese over the top.
- Grill or broil open-faced for 3-4 minutes until the cheese melts and turns lightly golden, then close the sandwich and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 530 kcal | 25% |
| Carbohydrates | 44.1 g | |
| Water | 163 mL | |
| Fiber | 2.4 g | 8% |
| Protein | 42.7 g | 89% |
| Tryptophan | 0.4 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.9 g | |
| Lysine | 3.3 g | |
| Methionine | 0.91 g | |
| Cystine | 0.29 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.5 g | |
| Valine | 1.8 g | |
| Histidine | 1.3 g | |
| Fat | 20.6 g | |
| Monounsaturated | 6.2 g | |
| Polyunsaturated | 1.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.1 g | |
| Saturated | 11.3 g | |
| Trans-Fats | 0.18 g | |
| Cholesterol | 100 mg | |
| Calcium | 374 mg | 37% |
| Copper | 0.21 mg | 23% |
| Iron | 5.8 mg | 32% |
| Magnesium | 54 mg | 17% |
| Manganese | 0.54 mg | 30% |
| Phosphorus | 513 mg | 73% |
| Potassium | 553 mg | 12% |
| Selenium | 50.5 µg | 92% |
| Sodium | 1,186 mg | |
| Zinc | 6 mg | 74% |
| Thiamin (vitamin B1) | 0.66 mg | 60% |
| Riboflavin (vitamin B2) | 0.71 mg | 65% |
| Niacin (vitamin B3) | 10.7 mg | 77% |
| Pantothenic acid (vitamin B5) | 0.98 mg | 20% |
| Pyridoxine (vitamin B6) | 0.78 mg | 60% |
| Folate (vitamin B9) | 113 µg | 28% |
| Cobalamin (vitamin B12) | 2.2 µg | 93% |
| Choline | 81.2 mg | 19% |
| Vitamin A | 145 µg | 21% |
| Vitamin C | 4.6 mg | 6% |
| Vitamin D (D2 + D3) | 9 IU | 2% |
| Vitamin E | 0.79 mg | 5% |
| Vitamin K | 9.4 µg | 11% |
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
3.3 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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