Recipes · Welsh · Snacks
Welsh Rarebit
One serving has 426 kcal and 19 g protein, and at least a fifth of a woman's daily need of selenium (55%), calcium (54%), phosphorus (49%), riboflavin (35%), vitamin A (34%) and zinc (33%). Ready in 15 minutes.
- Preparation: 5 min
- Cooking: 10 min
- Makes: 1 serving (142 g)
- Difficulty: Easy
- Diets: Pescatarian
- Contains: alcohol, dairy, fish, gluten, mustard
Ingredients
- 60 g Cheddar cheese
- 50 g Bread, white
- 20 g Beer
- 4 g Mustard
- 3 g Worcestershire sauce
- 5 g Butter, unsalted
Method
- Melt the butter in a small pan, add the grated cheese, beer, mustard and Worcestershire sauce, and stir over low heat until melted into a smooth, thick sauce.
- Toast the bread until golden.
- Pour the cheese sauce thickly over the toast.
- Grill under a hot broiler for 2-3 minutes until bubbling and golden brown on top, then serve at once.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 426 kcal | 20% |
| Carbohydrates | 28.1 g | |
| Water | 64.8 mL | |
| Fiber | 1.3 g | 4% |
| Protein | 18.7 g | 39% |
| Tryptophan | 0.33 g | |
| Threonine | 0.63 g | |
| Isoleucine | 0.73 g | |
| Leucine | 1.2 g | |
| Lysine | 0.63 g | |
| Methionine | 0.33 g | |
| Cystine | 0.08 g | |
| Phenylalanine | 0.65 g | |
| Tyrosine | 0.67 g | |
| Valine | 0.85 g | |
| Histidine | 0.33 g | |
| Fat | 26 g | |
| Monounsaturated | 7.3 g | |
| Polyunsaturated | 1.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 0.81 g | |
| Saturated | 14.3 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 70.2 mg | |
| Calcium | 539 mg | 54% |
| Copper | 0.09 mg | 10% |
| Iron | 2 mg | 11% |
| Magnesium | 33.3 mg | 11% |
| Manganese | 0.35 mg | 19% |
| Phosphorus | 340 mg | 49% |
| Potassium | 141 mg | 3% |
| Selenium | 30.2 µg | 55% |
| Sodium | 715 mg | |
| Zinc | 2.7 mg | 33% |
| Thiamin (vitamin B1) | 0.28 mg | 25% |
| Riboflavin (vitamin B2) | 0.39 mg | 35% |
| Niacin (vitamin B3) | 2.6 mg | 18% |
| Pantothenic acid (vitamin B5) | 0.54 mg | 11% |
| Pyridoxine (vitamin B6) | 0.1 mg | 8% |
| Folate (vitamin B9) | 18.1 µg | 5% |
| Cobalamin (vitamin B12) | 0.67 µg | 28% |
| Choline | 13.8 mg | 3% |
| Vitamin A | 237 µg | 34% |
| Vitamin C | 0.4 mg | 1% |
| Vitamin D (D2 + D3) | 14.4 IU | 2% |
| Vitamin E | 0.56 mg | 4% |
| Vitamin K | 1.9 µg | 2% |
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
0.6 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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