Ham, Pear, and Arugula Sandwiches

Vegetarian
Vegan
Dairy Free
Health score
8%
Ham, Pear, and Arugula Sandwiches
15 min.
4
212kcal

Suggestions

Ingredients

  • 2 cups baby arugula 
  • 6 ounces ham thinly sliced maple-flavored
  • 2 tablespoons mango chutney 
  • 1 small pears ripe thinly sliced
  • 1.5 tablespoons pecans finely chopped
  • 1.1 ounce pumpernickel bread 

Equipment

  • bowl

Directions

  1. Combine first 3 ingredients in a small bowl, stirring well.
  2. Spread cheese mixture evenly over each bread slice. Top 4 bread slices evenly with ham, arugula, and pear slices. Top with remaining bread slices, cheese-mixture side down.

Nutrition Facts

Calories212kcal
Protein2.68%
Fat12.75%
Carbs84.57%

Properties

Glycemic Index
56.56
Glycemic Load
17.7
Inflammation Score
-3
Nutrition Score
8.2430436248365%

Flavonoids

Cyanidin
1.16mg
Delphinidin
0.27mg
Catechin
0.37mg
Epigallocatechin
0.43mg
Epicatechin
1.42mg
Epicatechin 3-gallate
0.01mg
Epigallocatechin 3-gallate
0.15mg
Isorhamnetin
0.54mg
Kaempferol
3.49mg
Quercetin
1.1mg

Nutrients percent of daily need

Calories:211.61kcal
10.58%
Fat:3.07g
4.72%
Saturated Fat:0.28g
1.77%
Carbohydrates:45.76g
15.25%
Net Carbohydrates:43.47g
15.81%
Sugar:34.33g
38.15%
Cholesterol:0mg
0%
Sodium:56.56mg
2.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.45g
2.9%
Manganese:1.3mg
65.12%
Vitamin B2:0.59mg
34.97%
Vitamin K:12.72µg
12.12%
Fiber:2.28g
9.13%
Calcium:75.61mg
7.56%
Magnesium:25.37mg
6.34%
Potassium:214.79mg
6.14%
Vitamin B1:0.09mg
5.92%
Copper:0.12mg
5.77%
Folate:21.47µg
5.37%
Vitamin A:248.65IU
4.97%
Vitamin C:4.01mg
4.86%
Zinc:0.67mg
4.49%
Phosphorus:35.8mg
3.58%
Iron:0.63mg
3.48%
Selenium:2.32µg
3.31%
Vitamin B3:0.41mg
2.06%
Vitamin B6:0.04mg
1.89%
Vitamin B5:0.13mg
1.28%
Vitamin E:0.18mg
1.23%
Source:My Recipes