Recipes · Polish · Burgers and Sandwiches
Zapiekanka (Polish Open-Faced Baguette with Cheese)
One serving has 491 kcal and 24 g protein, and at least a fifth of a woman's daily need of selenium (86%), riboflavin (75%), thiamin (70%), phosphorus (61%), niacin (49%) and calcium (41%). Ready in 26 minutes.
- Preparation: 10 min
- Cooking: 16 min
- Makes: 1 serving (230 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 100 g Bread, French (baguette)
- 50 g Mushrooms, white button, raw
- 50 g Mozzarella, low-moisture
- 15 g Onions, raw
- 5 g Vegetable oil
- 10 g Ketchup
Method
- Split the baguette piece lengthwise and slice the mushrooms and onion thinly.
- Fry the mushrooms and onion in the oil over medium heat for 6-8 minutes until softened and golden.
- Lay the mushroom and onion mixture over the cut sides of the bread and top evenly with the grated mozzarella.
- Bake or broil at 200 °C (400 °F) for 8-10 minutes until the cheese is melted and bubbling and the edges of the bread are crisp.
- Drizzle with the ketchup and serve hot, cut into pieces, in the style of Polish street-food zapiekanka.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 491 kcal | 23% |
| Carbohydrates | 60.4 g | |
| Water | 123 mL | |
| Fiber | 3 g | 10% |
| Protein | 24.4 g | 51% |
| Tryptophan | 0.3 g | |
| Threonine | 0.59 g | |
| Isoleucine | 0.65 g | |
| Leucine | 1 g | |
| Lysine | 0.58 g | |
| Methionine | 0.29 g | |
| Cystine | 0.07 g | |
| Phenylalanine | 0.59 g | |
| Tyrosine | 0.58 g | |
| Valine | 0.83 g | |
| Histidine | 0.31 g | |
| Fat | 17.5 g | |
| Monounsaturated | 4.4 g | |
| Polyunsaturated | 4.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.8 g | |
| Saturated | 7 g | |
| Trans-Fats | 0.4 g | |
| Cholesterol | 32 mg | |
| Calcium | 407 mg | 41% |
| Copper | 0.34 mg | 38% |
| Iron | 4.3 mg | 24% |
| Magnesium | 52.8 mg | 17% |
| Manganese | 0.65 mg | 36% |
| Phosphorus | 429 mg | 61% |
| Potassium | 420 mg | 9% |
| Selenium | 47.2 µg | 86% |
| Sodium | 1,029 mg | |
| Zinc | 3.1 mg | 39% |
| Thiamin (vitamin B1) | 0.77 mg | 70% |
| Riboflavin (vitamin B2) | 0.83 mg | 75% |
| Niacin (vitamin B3) | 6.8 mg | 49% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 29% |
| Pyridoxine (vitamin B6) | 0.24 mg | 18% |
| Folate (vitamin B9) | 149 µg | 37% |
| Cobalamin (vitamin B12) | 0.86 µg | 36% |
| Choline | 25.9 mg | 6% |
| Vitamin A | 116 µg | 17% |
| Vitamin C | 2.6 mg | 3% |
| Vitamin D (D2 + D3) | 11 IU | 2% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 10.9 µg | 12% |
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.
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