Recipes · Austrian · Burgers and Sandwiches
Bosna
One serving has 552 kcal and 20 g protein, and at least a fifth of a woman's daily need of cobalamin (77%), selenium (64%), thiamin (60%), vitamin K (57%), riboflavin (44%) and niacin (42%). Ready in 20 minutes.
- Preparation: 5 min
- Cooking: 15 min
- Makes: 1 serving (222 g)
- Difficulty: Easy
- Diets: Dairy-free
- Contains: beef, gluten, mustard, pork
Ingredients
- 90 g Bratwurst
- 55 g Bread, French (baguette)
- 50 g Onions, raw
- 8 g Vegetable oil
- 3 g Curry powder
- 8 g Mustard
- 2 g Parsley, fresh
- 6 g Ketchup
Method
- Split the baguette piece lengthwise without cutting all the way through, and set it aside.
- Heat the oil in a pan and fry the sliced onion over medium heat for 8 minutes, stirring often, until soft and lightly golden.
- Meanwhile, grill or pan-fry the bratwurst for about 10 minutes, turning occasionally, until browned all over and cooked through with no pink in the centre.
- Push the onions to the side of the pan and stir the curry powder into them for 30 seconds until fragrant.
- Spread the mustard and ketchup inside the baguette, then tuck in the sausage and spoon the curried onions on top.
- Scatter over the chopped parsley, press the sandwich closed and serve immediately.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 552 kcal | 26% |
| Carbohydrates | 39.8 g | |
| Water | 122 mL | |
| Fiber | 4.1 g | 14% |
| Protein | 20.2 g | 42% |
| Tryptophan | 0.13 g | |
| Threonine | 0.58 g | |
| Isoleucine | 0.59 g | |
| Leucine | 1 g | |
| Lysine | 1.1 g | |
| Methionine | 0.35 g | |
| Cystine | 0.16 g | |
| Phenylalanine | 0.53 g | |
| Tyrosine | 0.43 g | |
| Valine | 0.66 g | |
| Histidine | 0.42 g | |
| Fat | 35.1 g | |
| Monounsaturated | 14.5 g | |
| Polyunsaturated | 7.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.9 g | |
| Saturated | 10.5 g | |
| Trans-Fats | 0.06 g | |
| Cholesterol | 56.7 mg | |
| Calcium | 108 mg | 11% |
| Copper | 0.23 mg | 26% |
| Iron | 4 mg | 22% |
| Magnesium | 50.3 mg | 16% |
| Manganese | 0.71 mg | 39% |
| Phosphorus | 215 mg | 31% |
| Potassium | 465 mg | 10% |
| Selenium | 35.2 µg | 64% |
| Sodium | 1,479 mg | |
| Zinc | 2.8 mg | 35% |
| Thiamin (vitamin B1) | 0.66 mg | 60% |
| Riboflavin (vitamin B2) | 0.48 mg | 44% |
| Niacin (vitamin B3) | 5.9 mg | 42% |
| Pantothenic acid (vitamin B5) | 0.43 mg | 9% |
| Pyridoxine (vitamin B6) | 0.26 mg | 20% |
| Folate (vitamin B9) | 87.5 µg | 22% |
| Cobalamin (vitamin B12) | 1.8 µg | 77% |
| Choline | 12.2 mg | 3% |
| Vitamin A | 10.4 µg | 1% |
| Vitamin C | 6.7 mg | 9% |
| Vitamin D (D2 + D3) | 9.9 IU | 2% |
| Vitamin E | 1.9 mg | 13% |
| Vitamin K | 51.4 µg | 57% |
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
1.3 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.