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Ham, Pear, and Arugula Sandwiches
Ham, Pear, and Arugula Sandwiches
Vegetarian
Vegan
Dairy Free
Health score
8%
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Antipasti
Starter
Snack
Appetizer
15 min.
Preparation time
Preparation: 15 min.
Gaps: no
Total: 15 min.
4
Servings
Serve: 4 persons
Weight Per Serving: 111g
Price Per Serving: 1.61$
212kcal
Nutrition
Calories: 212kcal
Protein: 2.68%
Fat: 12.75%
Carbs: 84.57%
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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
Combine first 3 ingredients in a small bowl, stirring well.
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
Calories
212kcal
Protein
2.68%
Fat
12.75%
Carbs
84.57%
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%
Dairy Free
Lacto Ovo Vegetarian
Vegan
Antipasti
Starter
Snack
Appetizer
Antipasto
Hor D'oeuvre
Mangos
Pears
Source:
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Meal
Lunch
Breakfast
Dinner
Dessert
Snacks
Soup
Dietary
Vegetarian
Gluten-Free
Dairy Free
Vegan
Primal
Ketogenic
Occasions
Winter
Christmas
Fall
Easter
Summer
Ingredient
Cheese
Chicken
Beef
Fish
Chocolate
Apples