Recipes · South African · Burgers and Sandwiches
Spatlo (South African Kota Sandwich)
One serving has 897 kcal and 28 g protein, and at least a fifth of a woman's daily need of selenium (105%), thiamin (81%), phosphorus (63%), riboflavin (62%), niacin (60%) and manganese (57%). Ready in 45 minutes.
- Preparation: 20 min
- Cooking: 25 min
- Makes: 1 serving (390 g)
- Difficulty: Medium
- Contains: beef, dairy, egg, gluten, pork
Ingredients
- 125 g Bread, white
- 130 g Potatoes, russet, raw
- 20 g Vegetable oil
- 35 g Luncheon meat, canned
- 15 g American cheese
- 15 g Chutney
- 50 g Eggs, whole, raw
Method
- Peel the potatoes and cut them into thin chip shapes; heat the oil in a pan to 180°C (350°F) and fry the chips for 6-8 minutes, until golden and crisp, then drain on paper towels.
- Slice and fry the luncheon meat (standing in for polony) in a little of the same oil for 1-2 minutes per side, until lightly browned.
- Fry the egg in the pan to your liking (a runny yolk is traditional).
- Cut the top off the bread loaf and hollow out a good amount of the soft crumb from the centre to make room for the filling.
- Layer the cheese slice into the warm hollow so it starts to melt, then pack in the chips, fried luncheon meat and fried egg.
- Spoon the chutney (standing in for atchar, the spicy pickle) over the top, replace the bread lid, and press down firmly before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 897 kcal | 42% |
| Carbohydrates | 95.9 g | |
| Water | 214 mL | |
| Fiber | 4.7 g | 16% |
| Protein | 28 g | 58% |
| Tryptophan | 0.16 g | |
| Threonine | 0.56 g | |
| Isoleucine | 0.68 g | |
| Leucine | 1.1 g | |
| Lysine | 1 g | |
| Methionine | 0.38 g | |
| Cystine | 0.23 g | |
| Phenylalanine | 0.65 g | |
| Tyrosine | 0.52 g | |
| Valine | 0.84 g | |
| Histidine | 0.36 g | |
| Fat | 44.6 g | |
| Monounsaturated | 13.5 g | |
| Polyunsaturated | 16.3 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 12.1 g | |
| Saturated | 12.2 g | |
| Trans-Fats | 0.37 g | |
| Cholesterol | 223 mg | |
| Calcium | 470 mg | 47% |
| Copper | 0.36 mg | 40% |
| Iron | 6.6 mg | 37% |
| Magnesium | 77.5 mg | 25% |
| Manganese | 1 mg | 57% |
| Phosphorus | 439 mg | 63% |
| Potassium | 863 mg | 18% |
| Selenium | 58 µg | 105% |
| Sodium | 1,496 mg | |
| Zinc | 3 mg | 38% |
| Thiamin (vitamin B1) | 0.89 mg | 81% |
| Riboflavin (vitamin B2) | 0.68 mg | 62% |
| Niacin (vitamin B3) | 8.4 mg | 60% |
| Pantothenic acid (vitamin B5) | 2.1 mg | 41% |
| Pyridoxine (vitamin B6) | 0.73 mg | 56% |
| Folate (vitamin B9) | 46.5 µg | 12% |
| Cobalamin (vitamin B12) | 0.99 µg | 41% |
| Choline | 189 mg | 45% |
| Vitamin A | 128 µg | 18% |
| Vitamin C | 8.9 mg | 12% |
| Vitamin D (D2 + D3) | 93.8 IU | 16% |
| Vitamin E | 2.4 mg | 16% |
| Vitamin K | 39.8 µg | 44% |
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
0.8 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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