Recipes · Chilean · Burgers and Sandwiches
Barros Jarpa
One serving has 423 kcal and 22 g protein, and at least a fifth of a woman's daily need of selenium (60%), cobalamin (52%), thiamin (51%), phosphorus (47%), calcium (45%) and manganese (34%). Ready in 13 minutes.
- Preparation: 5 min
- Cooking: 8 min
- Makes: 1 serving (143 g)
- Difficulty: Easy
- Contains: dairy, gluten, pork
Ingredients
- 60 g Bread, white
- 8 g Butter, unsalted
- 40 g Ham, cooked
- 35 g Swiss cheese
Method
- Butter one side of each bread slice.
- Layer the ham and cheese between the slices, buttered sides facing out.
- Grill in a skillet or sandwich press over medium heat for 2-3 minutes per side until golden and the cheese melts.
- Cut in half and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 423 kcal | 20% |
| Carbohydrates | 31.5 g | |
| Water | 62.8 mL | |
| Fiber | 1.9 g | 6% |
| Protein | 21.8 g | 45% |
| Tryptophan | 0.2 g | |
| Threonine | 0.59 g | |
| Isoleucine | 0.77 g | |
| Leucine | 1.4 g | |
| Lysine | 1.4 g | |
| Methionine | 0.4 g | |
| Cystine | 0.17 g | |
| Phenylalanine | 0.78 g | |
| Tyrosine | 0.76 g | |
| Valine | 1 g | |
| Histidine | 0.57 g | |
| Fat | 23 g | |
| Monounsaturated | 6.9 g | |
| Polyunsaturated | 2.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.8 g | |
| Saturated | 11.1 g | |
| Trans-Fats | 0.37 g | |
| Cholesterol | 72.5 mg | |
| Calcium | 450 mg | 45% |
| Copper | 0.13 mg | 14% |
| Iron | 2.5 mg | 14% |
| Magnesium | 36.6 mg | 12% |
| Manganese | 0.61 mg | 34% |
| Phosphorus | 332 mg | 47% |
| Potassium | 212 mg | 5% |
| Selenium | 32.8 µg | 60% |
| Sodium | 678 mg | |
| Zinc | 2.6 mg | 33% |
| Thiamin (vitamin B1) | 0.56 mg | 51% |
| Riboflavin (vitamin B2) | 0.32 mg | 29% |
| Niacin (vitamin B3) | 4 mg | 29% |
| Pantothenic acid (vitamin B5) | 0.64 mg | 13% |
| Pyridoxine (vitamin B6) | 0.21 mg | 16% |
| Folate (vitamin B9) | 6.5 µg | 2% |
| Cobalamin (vitamin B12) | 1.3 µg | 52% |
| Choline | 39.1 mg | 9% |
| Vitamin A | 156 µg | 22% |
| Vitamin C | 1.6 mg | 2% |
| Vitamin D (D2 + D3) | 11.6 IU | 2% |
| Vitamin E | 0.43 mg | 3% |
| Vitamin K | 1.1 µg | 1% |
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.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.