Recipes · Dutch · Burgers and Sandwiches
Broodje Gezond
One serving has 511 kcal and 22 g protein, and at least a fifth of a woman's daily need of selenium (71%), riboflavin (55%), phosphorus (53%), cobalamin (43%), choline (40%) and vitamin K (40%). Ready in 15 minutes.
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- Preparation: 5 min
- Cooking: 10 min
- Makes: 1 serving (240 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, egg, gluten, mustard
Ingredients
- 70 g Bread rolls, soft
- 50 g Eggs, whole, raw
- 30 g Gouda cheese
- 15 g Lettuce, iceberg, raw
- 30 g Tomatoes, raw
- 30 g Cucumber, raw
- 10 g Mayonnaise
- 5 g Butter, unsalted
Method
- Boil the egg for 9-10 minutes, then cool it in cold water, peel and slice.
- Split the roll and spread both cut sides with the butter and mayonnaise.
- Layer the lettuce, sliced tomato, cucumber, cheese and egg over the bottom half.
- Season lightly and close with the top half. Cut in half to serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 511 kcal | 24% |
| Carbohydrates | 40.2 g | |
| Water | 145 mL | |
| Fiber | 2.1 g | 7% |
| Protein | 22.1 g | 46% |
| Tryptophan | 0.25 g | |
| Threonine | 0.78 g | |
| Isoleucine | 0.99 g | |
| Leucine | 1.9 g | |
| Lysine | 1.4 g | |
| Methionine | 0.52 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.9 g | |
| Valine | 1.3 g | |
| Histidine | 0.63 g | |
| Fat | 29.2 g | |
| Monounsaturated | 8.3 g | |
| Polyunsaturated | 7.6 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.5 g | |
| Saturated | 11.5 g | |
| Trans-Fats | 0.04 g | |
| Cholesterol | 238 mg | |
| Calcium | 375 mg | 38% |
| Copper | 0.18 mg | 20% |
| Iron | 3.8 mg | 21% |
| Magnesium | 41.4 mg | 13% |
| Manganese | 0.5 mg | 28% |
| Phosphorus | 369 mg | 53% |
| Potassium | 342 mg | 7% |
| Selenium | 38.9 µg | 71% |
| Sodium | 711 mg | |
| Zinc | 2.7 mg | 33% |
| Thiamin (vitamin B1) | 0.42 mg | 38% |
| Riboflavin (vitamin B2) | 0.61 mg | 55% |
| Niacin (vitamin B3) | 4 mg | 29% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 27% |
| Pyridoxine (vitamin B6) | 0.22 mg | 17% |
| Folate (vitamin B9) | 112 µg | 28% |
| Cobalamin (vitamin B12) | 1 µg | 43% |
| Choline | 171 mg | 40% |
| Vitamin A | 184 µg | 26% |
| Vitamin C | 5.5 mg | 7% |
| Vitamin D (D2 + D3) | 47.7 IU | 8% |
| Vitamin E | 1.4 mg | 10% |
| Vitamin K | 35.8 µg | 40% |
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
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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