Recipes · American · Burgers and Sandwiches
Submarine Sandwich
One serving has 540 kcal and 26 g protein, and at least a fifth of a woman's daily need of thiamin (86%), selenium (57%), phosphorus (47%), riboflavin (46%), niacin (46%) and manganese (44%). Ready in 10 minutes.
- Preparation: 10 min
- Makes: 1 serving (268 g)
- Difficulty: Easy
- Contains: beef, dairy, gluten, pork, sulphite
Ingredients
- 90 g Bread, Italian
- 40 g Ham, cooked
- 15 g Salami
- 25 g Provolone cheese
- 30 g Lettuce, iceberg, raw
- 40 g Tomatoes, raw
- 15 g Onions, red, raw
- 8 g Olive oil
- 5 g Vinegar, red wine
- 0.3 g Oregano, dried
Method
- Slice the bread roll lengthwise, leaving one side attached like a hinge, and open it up.
- Layer the ham, salami and provolone cheese along the bottom half of the bread.
- Shred the lettuce and slice the tomato and red onion, then scatter them over the meat and cheese.
- Whisk the olive oil, vinegar and oregano together and drizzle evenly over the filling.
- Close the sandwich, press down gently, and cut in half on the diagonal.
- Serve at once, or wrap tightly if packing to go.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 540 kcal | 26% |
| Carbohydrates | 49.5 g | |
| Water | 161 mL | |
| Fiber | 3.6 g | 12% |
| Protein | 25.6 g | 53% |
| Tryptophan | 0.19 g | |
| Threonine | 0.64 g | |
| Isoleucine | 0.68 g | |
| Leucine | 1.2 g | |
| Lysine | 1.4 g | |
| Methionine | 0.37 g | |
| Cystine | 0.14 g | |
| Phenylalanine | 0.68 g | |
| Tyrosine | 0.66 g | |
| Valine | 0.87 g | |
| Histidine | 0.57 g | |
| Fat | 26.3 g | |
| Monounsaturated | 12.6 g | |
| Polyunsaturated | 3.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.3 g | |
| Saturated | 8.1 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 52 mg | |
| Calcium | 313 mg | 31% |
| Copper | 0.21 mg | 23% |
| Iron | 4.3 mg | 24% |
| Magnesium | 51.5 mg | 17% |
| Manganese | 0.8 mg | 44% |
| Phosphorus | 326 mg | 47% |
| Potassium | 477 mg | 10% |
| Selenium | 31.3 µg | 57% |
| Sodium | 1,353 mg | |
| Zinc | 2.8 mg | 36% |
| Thiamin (vitamin B1) | 0.95 mg | 86% |
| Riboflavin (vitamin B2) | 0.51 mg | 46% |
| Niacin (vitamin B3) | 6.4 mg | 46% |
| Pantothenic acid (vitamin B5) | 0.87 mg | 17% |
| Pyridoxine (vitamin B6) | 0.39 mg | 30% |
| Folate (vitamin B9) | 116 µg | 29% |
| Cobalamin (vitamin B12) | 0.95 µg | 40% |
| Choline | 55.5 mg | 13% |
| Vitamin A | 83.6 µg | 12% |
| Vitamin C | 9.1 mg | 12% |
| Vitamin D (D2 + D3) | 16.6 IU | 3% |
| Vitamin E | 1.8 mg | 12% |
| Vitamin K | 20.4 µg | 23% |
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
0.7 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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