Recipes · South African · Burgers and Sandwiches
Gatsby (Filled Roll with Chips)
One serving has 776 kcal and 34 g protein, and at least a fifth of a woman's daily need of selenium (93%), niacin (92%), pyridoxine (82%), thiamin (80%), zinc (63%) and riboflavin (53%). Ready in 30 minutes.
- Preparation: 10 min
- Cooking: 20 min
- Makes: 1 serving (391 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: beef, gluten
Ingredients
- 100 g Bread, French (baguette)
- 100 g Beef sirloin steak, raw
- 120 g Potatoes, raw
- 20 g Vegetable oil
- 10 g Ketchup
- 5 g Hot sauce
- 20 g Tomatoes, raw
- 15 g Onions, raw
- 0.5 g Salt
Method
- Peel and cut the potatoes into thin fries, and fry them in the oil for 6-8 minutes until golden and crisp (slap chips); drain and salt lightly.
- Season the steak and fry it in the same pan for 2-3 minutes per side until cooked to your liking, then slice into strips.
- Split the long roll lengthwise and lightly toast the cut sides.
- Layer the steak strips, hot chips, sliced tomato and onion inside the roll.
- Drizzle generously with the ketchup and hot sauce.
- Press the roll closed, cut into thick sections, and serve immediately while the chips are still hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 776 kcal | 37% |
| Carbohydrates | 77.9 g | |
| Water | 237 mL | |
| Fiber | 5.3 g | 18% |
| Protein | 33.6 g | 70% |
| Tryptophan | 0.16 g | |
| Threonine | 0.87 g | |
| Isoleucine | 0.97 g | |
| Leucine | 1.7 g | |
| Lysine | 1.8 g | |
| Methionine | 0.54 g | |
| Cystine | 0.28 g | |
| Phenylalanine | 0.87 g | |
| Tyrosine | 0.68 g | |
| Valine | 1.1 g | |
| Histidine | 0.67 g | |
| Fat | 36.9 g | |
| Monounsaturated | 11 g | |
| Polyunsaturated | 12.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 11.3 g | |
| Saturated | 9.4 g | |
| Trans-Fats | 0.14 g | |
| Cholesterol | 78 mg | |
| Calcium | 98.9 mg | 10% |
| Copper | 0.38 mg | 42% |
| Iron | 6.5 mg | 36% |
| Magnesium | 84.8 mg | 27% |
| Manganese | 0.83 mg | 46% |
| Phosphorus | 367 mg | 52% |
| Potassium | 1,041 mg | 22% |
| Selenium | 51 µg | 93% |
| Sodium | 1,078 mg | |
| Zinc | 5 mg | 63% |
| Thiamin (vitamin B1) | 0.88 mg | 80% |
| Riboflavin (vitamin B2) | 0.58 mg | 53% |
| Niacin (vitamin B3) | 12.8 mg | 92% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 29% |
| Pyridoxine (vitamin B6) | 1.1 mg | 82% |
| Folate (vitamin B9) | 159 µg | 40% |
| Cobalamin (vitamin B12) | 1.1 µg | 46% |
| Choline | 109 mg | 26% |
| Vitamin A | 11.4 µg | 2% |
| Vitamin C | 31.6 mg | 42% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.5 mg | 17% |
| Vitamin K | 43.4 µg | 48% |
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
3.2 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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