Recipes · English · Main Courses
Ploughman's Lunch
One serving has 801 kcal and 34 g protein, and at least a fifth of a woman's daily need of selenium (113%), phosphorus (75%), calcium (66%), riboflavin (65%), thiamin (62%) and zinc (54%). Ready in 10 minutes.
- Preparation: 10 min
- Makes: 1 serving (335 g)
- Difficulty: Easy
- Diets: High protein
- Contains: dairy, gluten, pork
Ingredients
- 75 g Bread rolls, hard
- 80 g Cheddar cheese
- 45 g Ham, cooked
- 10 g Butter, unsalted
- 100 g Apples, raw
- 25 g Chutney
Method
- Cut the bread and cheese into thick pieces and arrange on a board with the ham.
- Add the apple, sliced or in wedges, alongside a good spoonful of chutney.
- Butter the bread if you like, then eat everything together, traditionally with a pint of beer.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 801 kcal | 38% |
| Carbohydrates | 72.8 g | |
| Water | 179 mL | |
| Fiber | 5 g | 17% |
| Protein | 33.6 g | 70% |
| Tryptophan | 0.6 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.5 g | |
| Lysine | 1.5 g | |
| Methionine | 0.72 g | |
| Cystine | 0.33 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.8 g | |
| Histidine | 0.82 g | |
| Fat | 42.1 g | |
| Monounsaturated | 12.7 g | |
| Polyunsaturated | 2.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 2.7 g | |
| Saturated | 20.9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 126 mg | |
| Calcium | 663 mg | 66% |
| Copper | 0.24 mg | 27% |
| Iron | 3.3 mg | 18% |
| Magnesium | 58 mg | 19% |
| Manganese | 0.65 mg | 36% |
| Phosphorus | 526 mg | 75% |
| Potassium | 397 mg | 8% |
| Selenium | 62 µg | 113% |
| Sodium | 1,499 mg | |
| Zinc | 4.3 mg | 54% |
| Thiamin (vitamin B1) | 0.68 mg | 62% |
| Riboflavin (vitamin B2) | 0.72 mg | 65% |
| Niacin (vitamin B3) | 4.6 mg | 33% |
| Pantothenic acid (vitamin B5) | 0.9 mg | 18% |
| Pyridoxine (vitamin B6) | 0.27 mg | 21% |
| Folate (vitamin B9) | 102 µg | 25% |
| Cobalamin (vitamin B12) | 1.1 µg | 45% |
| Choline | 68.5 mg | 16% |
| Vitamin A | 341 µg | 49% |
| Vitamin C | 8.3 mg | 11% |
| Vitamin D (D2 + D3) | 32.3 IU | 5% |
| Vitamin E | 1.4 mg | 9% |
| Vitamin K | 5.3 µg | 6% |
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
1.1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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