Whole Wheat Sandwiches with Wild Garlic Spread
(1 vote)
(1 vote)
Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
317
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 317 cal. | (15 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.2 g | (27 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 0.9 mg | (8 %) | ||
| Vitamin K | 0 μg | (0 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 4.5 mg | (38 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 32 μg | (11 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 11.4 μg | (25 %) | ||
| Vitamin B₁₂ | 0.9 μg | (30 %) | ||
| Vitamin C | 9 mg | (9 %) | ||
| Potassium | 416 mg | (10 %) | ||
| Calcium | 141 mg | (14 %) | ||
| Magnesium | 69 mg | (23 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 59 mg | |||
| Cholesterol | 15 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 handful Wild garlic leaf
- 400 grams Quark
- 50 grams Natural yogurt
- salt
- freshly ground peppers
- 1 splash lemon juice
- 8 slices Whole Wheat Bread
How healthy are the main ingredients?
saltPreparation steps
1.
Rinse wild garlic, spin dry, set some leaves aside for garnishing and cut the rest into fine strips. Combine quark with yogurt and season with salt, pepper and lemon juice. Add wild garlic.
2.
Spread mixture on bread slices and garnish with reserved wild garlic leaves. Serve.
Tip: This spread is very good when served as a dip with vegetable sticks or bread chips.
