Cheese and Spring Onion Sandwich
A classic British sandwich which is a favourite amongst our parents. The spring onion gives a bit more zing and really complements the flavour of the cheese. And the addition of some raw veg is great for your digestion!
Equipment
- Grater
Ingredients
- 25 g cheese (grated)
- 1 spring onion (finely sliced)
- 2 thick slices wholemeal bread
- 40 g lettuce (shredded)
- 1 tbsp low fat mayonnaise
- 8 cherry tomatoes
Instructions
- Mix the grated cheese, sliced spring onion and mayo in a bowl.
- Spread into the bread, top with lettuce and cover with the other piece of bread.
- Serve with the cherry tomatoes on the side.
Notes
Prep Tips:
The cheese, mayo and onion mix will keep in the fridge for a couple of days, so feel free to make this for a couple of days or just the night before to make mornings quicker.
Health Tips:
Suprisingly, this sandwich is actually low in carbohydrates, so don't skimp on the bread - you need carbohydrates for energy (it's the most available and your brain's favourite!). The fats and protein in the cheese and it's own fibres and protein will slow the break down of the flour to provide a steady release of energy.
Eco Tips:
Lettuces can be very hard to get out of packaging, but some is recyclable with carrier bags. Lettuces are also a great veg to grow for yourself, either in a pot indoors, or in part of your beds outside. Keep sprinkling a few seeds out every few weeks and you'll have your own fresh lettuce all summer! Much better for you, not slimy and packaging free!
NUTRITION: Amount and (% RDA)
Calories: 366kcal (18%)Carbohydrates: 42g (14%)Protein: 19g (38%)Fat: 14g (22%)Saturated Fat: 6g (38%)Trans Fat: 1gCholesterol: 29mg (10%)Sodium: 602mg (26%)Potassium: 613mg (18%)Fiber: 7g (29%)Sugar: 10g (11%)Vitamin A: 1248IU (25%)Vitamin B1: 1mg (67%)Vitamin B2: 1mg (59%)Vitamin B3: 5mg (25%)Vitamin B5: 1mg (10%)Vitamin B6: 1mg (50%)Vitamin B12: 1µg (17%)Vitamin C: 34mg (41%)Vitamin D: 1µg (7%)Vitamin E: 2mg (13%)Vitamin K: 53µg (50%)Calcium: 298mg (30%)Copper: 1mg (50%)Folate: 82µg (21%)Iron: 3mg (17%)Manganese: 2mg (100%)Magnesium: 90mg (23%)Phosphorus: 342mg (34%)Selenium: 37µg (53%)Zinc: 3mg (20%)
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