Recipes · South African · Burgers and Sandwiches
Braaibroodjie (Grilled Cheese Sandwich)
One serving has 435 kcal and 16 g protein, and at least a fifth of a woman's daily need of selenium (47%), calcium (42%), phosphorus (38%), thiamin (31%), riboflavin (31%) and vitamin A (31%). Ready in 15 minutes.
- Preparation: 5 min
- Cooking: 10 min
- Makes: 1 serving (180 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 60 g Bread, white
- 40 g Cheddar cheese
- 40 g Tomatoes, raw
- 20 g Onions, raw
- 10 g Butter, unsalted
- 10 g Chutney
Method
- Butter one side of each bread slice.
- Layer the cheese, sliced tomato, sliced onion and a spread of chutney between the slices, buttered sides facing outward.
- Grill over the hot coals of a braai (or in a sandwich press or pan) for 2-3 minutes per side, pressing gently, until the bread is golden and toasted and the cheese has melted.
- Cut in half and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 435 kcal | 21% |
| Carbohydrates | 40.4 g | |
| Water | 97 mL | |
| Fiber | 2.3 g | 8% |
| Protein | 15.5 g | 32% |
| Tryptophan | 0.23 g | |
| Threonine | 0.44 g | |
| Isoleucine | 0.5 g | |
| Leucine | 0.8 g | |
| Lysine | 0.44 g | |
| Methionine | 0.22 g | |
| Cystine | 0.05 g | |
| Phenylalanine | 0.45 g | |
| Tyrosine | 0.46 g | |
| Valine | 0.58 g | |
| Histidine | 0.23 g | |
| Fat | 23.7 g | |
| Monounsaturated | 6.5 g | |
| Polyunsaturated | 1.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 0.69 g | |
| Saturated | 13.1 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 61.1 mg | |
| Calcium | 424 mg | 42% |
| Copper | 0.13 mg | 14% |
| Iron | 2.3 mg | 13% |
| Magnesium | 33.9 mg | 11% |
| Manganese | 0.46 mg | 26% |
| Phosphorus | 269 mg | 38% |
| Potassium | 234 mg | 5% |
| Selenium | 25.7 µg | 47% |
| Sodium | 632 mg | |
| Zinc | 2.1 mg | 26% |
| Thiamin (vitamin B1) | 0.34 mg | 31% |
| Riboflavin (vitamin B2) | 0.34 mg | 31% |
| Niacin (vitamin B3) | 3.1 mg | 23% |
| Pantothenic acid (vitamin B5) | 0.56 mg | 11% |
| Pyridoxine (vitamin B6) | 0.14 mg | 11% |
| Folate (vitamin B9) | 21.9 µg | 5% |
| Cobalamin (vitamin B12) | 0.46 µg | 19% |
| Choline | 13.3 mg | 3% |
| Vitamin A | 220 µg | 31% |
| Vitamin C | 7.7 mg | 10% |
| Vitamin D (D2 + D3) | 9.6 IU | 2% |
| Vitamin E | 0.75 mg | 5% |
| Vitamin K | 4.9 µg | 5% |
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
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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