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Ham and Cheese Sandwich

17 Reviews
93% would make this recipe again

Preparation : 5 min
230 calories/serving
  • Very easy
  • Nuts & Peanuts Free
  • Kid-friendly

Ingredients

2 slices bread, whole wheat 70 g
20 g ham
1 slice cheese, low-fat 22 g
1/2 tsp Dijon mustard [optional] 2.5 mL
1/4 cup baby spinach, or lettuce leaf [optional] 5 g

Nutrition Facts Table

per 1 serving (110g)

Amount

% Daily Value

Calories

230

Fat

5 g

8 %

Saturated 1.7 g
+ Trans 0 g

9 %

Cholesterol

10 mg

Sodium

720 mg

30 %

Carbohydrate

33 g

11 %

Fibre

5 g

20 %

Sugars

14 g

Protein

15 g

Vitamin A

8 %

Vitamin C

2 %

Calcium

13 %

Iron

19 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 0 serving
Grain Products : 2 servings
Milk and Alternatives : ¼ serving
Meat and Alternatives : ¼ serving

Claims

This recipe is :
Source of  :
Calcium, Copper, Pantothenic Acid, Potassium, Vitamin A, Vitamin B12, Vitamin B6
Good source of  :
Fibre, Folacin, Iron, Vitamin B2, Vitamin K, Zinc
Excellent source of  :
Magnesium, Manganese, Niacin, Phosphorus, Selenium, Vitamin B1
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Vegetables 0
Meat and Alternatives 1
Fats ½

15% to 25% savings from one merchant to another. Imagine how much you could save on a full grocery cart!

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Members' Reviews

17 Reviews (16 with rating only ) 93% would make this recipe again
UsernameYvette
august 29, 2010 | I would make this recipe again

I really like adding celery and spinach.

Useful 0

This recipe is in the following categories

Sandwiches | High Iron | High Fibre

Top Reviews

View All Reviews
UsernameYvette
august 29, 2010 | I would make this recipe again

I really like adding celery and spinach.

Useful 0
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