Caribbean Grill

Vegetarian
Health score
5%
Caribbean Grill
33 min.
4
580kcal

Suggestions

Ingredients

  • servings pepper black freshly ground
  • tablespoons butter at room temperature
  • tablespoon curry powder 
  • 0.3 cup dijon honey mustard 
  • slices bread fresh italian
  • 0.5 teaspoon kosher salt 
  • tablespoon juice of lime fresh
  • 0.5  mangos diced
  • 0.3  bell pepper diced red
  • 0.3  onion diced red
  • pinch sugar 
  • ounces swiss cheese 

Equipment

  • bowl
  • frying pan
  • wooden spoon
  • spatula

Directions

  1. In a small bowl, mix together mango, red onion, bell pepper, lime juice, sugar, salt, and pepper using a wooden spoon. Set aside until ready for use.
  2. In a small bowl using a rubber spatula, mix the butter and curry together.
  3. Spread 2 tablespoons of the butter mixture on 1 side of each slice of bread.
  4. Place 4 slices of bread on your work surface, buttered side down.
  5. Spread the honey mustard on the other side of the bread.
  6. Place about 2 tablespoons of the mango salsa on the bread followed by the Swiss cheese. (You may need to fold the cheese slices to fit the bread.)
  7. Place the remaining 4 bread slices on top, buttered side up.
  8. Add the remaining 1 tablespoon of curry butter to a nonstick skillet on medium heat for 2 minutes.
  9. Put the sandwiches in the skillet (in batches if necessary) and cover with lid and cook for 2 to 3 minutes, or until the underside is golden brown and the cheese has started to melt. Flip the sandwiches with a spatula and press very firmly, cook for 2 to 3 minutes, or until the cheese has melted. Turn once more, press with a spatula, and cook for 30 seconds.
  10. Remove from pan and let cool for 3 to 5 minutes.
  11. Cut diagonally and serve with extra salsa on the side.

Nutrition Facts

Calories580kcal
Protein13.26%
Fat62.99%
Carbs23.75%

Properties

Glycemic Index
73.71
Glycemic Load
2.46
Inflammation Score
-7
Nutrition Score
13.818260856297%

Flavonoids

Cyanidin
0.03mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.45mg
Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.01mg
Luteolin
0.05mg
Isorhamnetin
0.34mg
Kaempferol
0.06mg
Myricetin
0.02mg
Quercetin
1.43mg

Nutrients percent of daily need

Calories:579.67kcal
28.98%
Fat:40.55g
62.39%
Saturated Fat:23.46g
146.64%
Carbohydrates:34.4g
11.47%
Net Carbohydrates:31.78g
11.55%
Sugar:19.98g
22.2%
Cholesterol:75.31mg
25.1%
Sodium:691.01mg
30.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.22g
38.43%
Calcium:520.41mg
52.04%
Phosphorus:356.24mg
35.62%
Vitamin B12:1.73µg
28.84%
Vitamin A:1263.18IU
25.26%
Selenium:17.64µg
25.19%
Vitamin C:20.74mg
25.14%
Zinc:2.69mg
17.91%
Vitamin B2:0.23mg
13.79%
Folate:49.17µg
12.29%
Vitamin B3:2.15mg
10.75%
Fiber:2.63g
10.5%
Magnesium:34.18mg
8.54%
Vitamin E:1.27mg
8.5%
Iron:1.46mg
8.13%
Potassium:227.7mg
6.51%
Vitamin B6:0.12mg
5.98%
Manganese:0.11mg
5.74%
Vitamin B1:0.08mg
5.47%
Vitamin K:4.69µg
4.47%
Copper:0.07mg
3.71%
Vitamin B5:0.34mg
3.44%