Recipes · Italian · Burgers and Sandwiches
Panini
One serving has 480 kcal and 23 g protein, and at least a fifth of a woman's daily need of thiamin (73%), selenium (54%), riboflavin (43%), manganese (41%), phosphorus (40%) and cobalamin (40%). Ready in 20 minutes.
- Preparation: 10 min
- Cooking: 10 min
- Makes: 1 serving (205 g)
- Difficulty: Easy
- Contains: dairy, gluten, pork
Ingredients
- 90 g Bread, Italian
- 40 g Ham, cooked
- 35 g Mozzarella, fresh
- 30 g Tomatoes, raw
- 2 g Basil, fresh
- 8 g Olive oil
Method
- Split the ciabatta lengthways and brush the cut sides lightly with the olive oil.
- Layer the ham, sliced mozzarella, tomato and basil leaves on the base, then close with the top half.
- Grill in a panini press, or in a hot ridged pan with a weight on top, for 4-5 minutes per side, until the bread is crisp and toasted and the cheese has melted.
- Cut in half and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 480 kcal | 23% |
| Carbohydrates | 46.8 g | |
| Water | 108 mL | |
| Fiber | 2.8 g | 9% |
| Protein | 23.3 g | 48% |
| Tryptophan | 0.24 g | |
| Threonine | 0.58 g | |
| Isoleucine | 0.63 g | |
| Leucine | 1 g | |
| Lysine | 0.79 g | |
| Methionine | 0.31 g | |
| Cystine | 0.11 g | |
| Phenylalanine | 0.56 g | |
| Tyrosine | 0.54 g | |
| Valine | 0.74 g | |
| Histidine | 0.38 g | |
| Fat | 21.8 g | |
| Monounsaturated | 10.3 g | |
| Polyunsaturated | 2.6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.3 g | |
| Saturated | 6.7 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 50.5 mg | |
| Calcium | 287 mg | 29% |
| Copper | 0.17 mg | 19% |
| Iron | 3.9 mg | 21% |
| Magnesium | 43.8 mg | 14% |
| Manganese | 0.73 mg | 41% |
| Phosphorus | 279 mg | 40% |
| Potassium | 330 mg | 7% |
| Selenium | 29.7 µg | 54% |
| Sodium | 1,054 mg | |
| Zinc | 2.3 mg | 29% |
| Thiamin (vitamin B1) | 0.8 mg | 73% |
| Riboflavin (vitamin B2) | 0.47 mg | 43% |
| Niacin (vitamin B3) | 5.5 mg | 39% |
| Pantothenic acid (vitamin B5) | 0.59 mg | 12% |
| Pyridoxine (vitamin B6) | 0.27 mg | 21% |
| Folate (vitamin B9) | 103 µg | 26% |
| Cobalamin (vitamin B12) | 0.97 µg | 40% |
| Choline | 53.5 mg | 13% |
| Vitamin A | 80.5 µg | 12% |
| Vitamin C | 6.1 mg | 8% |
| Vitamin D (D2 + D3) | 17.2 IU | 3% |
| Vitamin E | 1.7 mg | 11% |
| Vitamin K | 19 µg | 21% |
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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