Recipes · French · Burgers and Sandwiches
Croque Monsieur
One serving has 564 kcal and 29 g protein, and at least a fifth of a woman's daily need of calcium (66%), phosphorus (66%), thiamin (65%), selenium (64%), cobalamin (46%) and manganese (43%). Ready in 20 minutes.
- Preparation: 10 min
- Cooking: 10 min
- Makes: 1 serving (215 g)
- Difficulty: Medium
- Contains: dairy, gluten, pork
Ingredients
- 70 g Bread, white
- 10 g Butter, unsalted
- 45 g Ham, cooked
- 45 g Gruyère cheese
- 5 g Flour, all-purpose
- 40 g Milk, whole
- 0.1 g Nutmeg
- 0.2 g Black pepper
Method
- Make a small béchamel by melting a little of the butter, whisking in the flour, then the milk, and cooking until thickened; season with the nutmeg and pepper.
- Butter the bread slices, layer with the ham and half the cheese, and close into a sandwich.
- Spread a thin layer of the béchamel on the outside of the bread and sprinkle with the remaining cheese.
- Grill in a hot pan or under a broiler for 3-4 minutes per side until the bread is golden and the cheese is melted and bubbling.
- Slice and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 564 kcal | 27% |
| Carbohydrates | 42.1 g | |
| Water | 108 mL | |
| Fiber | 2.4 g | 8% |
| Protein | 29.4 g | 61% |
| Tryptophan | 0.28 g | |
| Threonine | 0.81 g | |
| Isoleucine | 1.1 g | |
| Leucine | 2 g | |
| Lysine | 1.8 g | |
| Methionine | 0.56 g | |
| Cystine | 0.23 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.4 g | |
| Histidine | 0.77 g | |
| Fat | 30.5 g | |
| Monounsaturated | 9.7 g | |
| Polyunsaturated | 2.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.1 g | |
| Saturated | 15.1 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 101 mg | |
| Calcium | 663 mg | 66% |
| Copper | 0.16 mg | 18% |
| Iron | 3.2 mg | 18% |
| Magnesium | 50.8 mg | 16% |
| Manganese | 0.77 mg | 43% |
| Phosphorus | 462 mg | 66% |
| Potassium | 311 mg | 7% |
| Selenium | 35.4 µg | 64% |
| Sodium | 1,040 mg | |
| Zinc | 3.2 mg | 40% |
| Thiamin (vitamin B1) | 0.72 mg | 65% |
| Riboflavin (vitamin B2) | 0.47 mg | 43% |
| Niacin (vitamin B3) | 5 mg | 36% |
| Pantothenic acid (vitamin B5) | 1 mg | 20% |
| Pyridoxine (vitamin B6) | 0.27 mg | 21% |
| Folate (vitamin B9) | 19.2 µg | 5% |
| Cobalamin (vitamin B12) | 1.1 µg | 46% |
| Choline | 51.4 mg | 12% |
| Vitamin A | 209 µg | 30% |
| Vitamin C | 1.8 mg | 2% |
| Vitamin D (D2 + D3) | 44.3 IU | 7% |
| Vitamin E | 0.44 mg | 3% |
| Vitamin K | 2.4 µg | 3% |
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
0.9 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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