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Roll with cheese and raspberry-apple yogurt
This is a bundle of dishes intended for a diet - meal and its preparation
Cut the bun in half, toast it, spread it with tomato paste, and top it with cheese. Fold it over and cut it in half.
Puree the raspberries with the yogurt. Season with lemon juice and cinnamon.
Cut the apple into small pieces and mix everything together.
Ingredients
The nutritional values given apply to the entire recipe (grams of all portions of the recipe).
75 g
| Protein |
6.75g
/ 95.05 g
|
| Fiber |
5.025g
/ 30 g
|
| Fat |
1.275g
/ 142.58 g
|
| Carbohydrate |
42.075g
/ 237.63 g
|
30 g
| Protein |
1.68g
/ 95.05 g
|
| Fiber |
0.84g
/ 30 g
|
| Zinc |
0.297mg
/ 10 mg
|
| Phosphorus |
22.2mg
/ 700 mg
|
| Ascorbic acid - Vitamin C |
11.43mg
/ 110 mg
|
| Fatty monounsaturated |
0.051g
|
| Fatty saturated |
0.081g
|
| Fatty polyunsaturated |
0.216g
|
| Magnesium |
15.3mg
/ 350 mg
|
| Manganese |
0.069mg
/ 2.3 mg
|
| Copper |
0.033mg
/ 1.5 mg
|
| Potassium |
321.6mg
/ 4000 mg
|
| Sucrose |
0.24g
|
| Sodium |
9mg
/ 1500 mg
|
| Fat |
0.45g
/ 142.58 g
|
| Calcium |
16.5mg
/ 1000 mg
|
| Vitamin B1 (Thiamin) |
0.0588mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.0585mg
/ 1.4 mg
|
| Vitamin B3 (Niacin - pp) |
1.221mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
0.171mg
/ 1.6 mg
|
| Vitamin B9 (Folic acid) |
3µg
/ 300 µg
|
| Vitamin A |
172.5µg
/ 800 µg
|
| Vitamin E |
0.69mg
/ 14 mg
|
| Carbohydrate |
5.01g
/ 237.63 g
|
| Iron |
0.57mg
/ 15 mg
|
20 g
| Protein |
5.76g
/ 95.05 g
|
| Cholesterol |
16.6mg
|
| Zinc |
0.88mg
/ 10 mg
|
| Phosphorus |
83.2mg
/ 700 mg
|
| Fatty monounsaturated |
1.89g
|
| Fatty saturated |
3.548g
|
| Fatty polyunsaturated |
0.164g
|
| Lactose |
0.02g
|
| Magnesium |
7.8mg
/ 350 mg
|
| Manganese |
0.004mg
/ 2.3 mg
|
| Copper |
0.008mg
/ 1.5 mg
|
| Potassium |
23.8mg
/ 4000 mg
|
| Sodium |
181.8mg
/ 1500 mg
|
| Fat |
5.94g
/ 142.58 g
|
| Calcium |
167mg
/ 1000 mg
|
| Vitamin B1 (Thiamin) |
0.005mg
/ 1.1 mg
|
| Vitamin B12 (Cobalamin) |
0.44µg
/ 4 µg
|
| Vitamin B2 (Riboflavin) |
0.075mg
/ 1.4 mg
|
| Vitamin B3 (Niacin - pp) |
0.018mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
0.01mg
/ 1.6 mg
|
| Vitamin B9 (Folic acid) |
4µg
/ 300 µg
|
| Vitamin A |
59.4µg
/ 800 µg
|
| Vitamin D |
0.05µg
/ 100 µg
|
| Vitamin E |
0.08mg
/ 14 mg
|
| Carbohydrate |
0.02g
/ 237.63 g
|
| Iron |
0.1mg
/ 15 mg
|
Alternatively, use frozen
70 g
| Protein |
0.91g
/ 95.05 g
|
| Fiber |
4.69g
/ 30 g
|
| Zinc |
0.252mg
/ 10 mg
|
| Phosphorus |
23.1mg
/ 700 mg
|
| Ascorbic acid - Vitamin C |
21.98mg
/ 110 mg
|
| Fatty monounsaturated |
0.007g
|
| Fatty saturated |
0.007g
|
| Fatty polyunsaturated |
0.042g
|
| Magnesium |
14mg
/ 350 mg
|
| Manganese |
0.224mg
/ 2.3 mg
|
| Copper |
0.133mg
/ 1.5 mg
|
| Potassium |
142.1mg
/ 4000 mg
|
| Sucrose |
0.7g
|
| Sodium |
1.4mg
/ 1500 mg
|
| Fat |
0.21g
/ 142.58 g
|
| Calcium |
24.5mg
/ 1000 mg
|
| Vitamin B1 (Thiamin) |
0.007mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.042mg
/ 1.4 mg
|
| Vitamin B3 (Niacin - pp) |
0.182mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
0.042mg
/ 1.6 mg
|
| Vitamin B9 (Folic acid) |
21µg
/ 300 µg
|
| Vitamin A |
2.1µg
/ 800 µg
|
| Vitamin E |
0.336mg
/ 14 mg
|
| Carbohydrate |
8.4g
/ 237.63 g
|
| Iron |
0.56mg
/ 15 mg
|
150 g
| Protein |
20.25g
/ 95.05 g
|
| Zinc |
1.17mg
/ 10 mg
|
| Phosphorus |
303.75mg
/ 700 mg
|
| Magnesium |
24.81mg
/ 350 mg
|
| Potassium |
317.25mg
/ 4000 mg
|
| Selenium |
21.825µg
/ 70 µg
|
| Fat |
11.25g
/ 142.58 g
|
| Calcium |
225mg
/ 1000 mg
|
| Vitamin B1 (Thiamin) |
0.045mg
/ 1.1 mg
|
| Vitamin B12 (Cobalamin) |
1.695µg
/ 4 µg
|
| Vitamin B2 (Riboflavin) |
0.63mg
/ 1.4 mg
|
| Vitamin B5 (Pantothenic acid) |
0.75mg
/ 5 mg
|
| Vitamin B9 (Folic acid) |
11.25µg
/ 300 µg
|
| Carbohydrate |
9g
/ 237.63 g
|
6 g
| Protein |
0.048g
/ 95.05 g
|
| Fiber |
0.12g
/ 30 g
|
| Zinc |
0.0048mg
/ 10 mg
|
| Phosphorus |
1.32mg
/ 700 mg
|
| Ascorbic acid - Vitamin C |
3mg
/ 110 mg
|
| Fatty monounsaturated |
0.0006g
|
| Fatty saturated |
0.0024g
|
| Fatty polyunsaturated |
0.0048g
|
| Magnesium |
0.54mg
/ 350 mg
|
| Manganese |
0.0024mg
/ 2.3 mg
|
| Copper |
0.012mg
/ 1.5 mg
|
| Potassium |
7.5mg
/ 4000 mg
|
| Sucrose |
0.018g
|
| Sodium |
0.3mg
/ 1500 mg
|
| Fat |
0.018g
/ 142.58 g
|
| Calcium |
2.4mg
/ 1000 mg
|
| Vitamin B1 (Thiamin) |
0.0024mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.0012mg
/ 1.4 mg
|
| Vitamin B3 (Niacin - pp) |
0.006mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
0.0048mg
/ 1.6 mg
|
| Vitamin B9 (Folic acid) |
0.72µg
/ 300 µg
|
| Vitamin A |
0.06µg
/ 800 µg
|
| Vitamin E |
0.0114mg
/ 14 mg
|
| Carbohydrate |
0.57g
/ 237.63 g
|
| Iron |
0.036mg
/ 15 mg
|
0.1 g
| Protein |
0.004g
/ 95.05 g
|
| Fiber |
0.053g
/ 30 g
|
| Zinc |
0.0018mg
/ 10 mg
|
| Phosphorus |
0.064mg
/ 700 mg
|
| Ascorbic acid - Vitamin C |
0.0038mg
/ 110 mg
|
| Fatty monounsaturated |
0.0002g
|
| Fatty saturated |
0.0003g
|
| Fatty polyunsaturated |
0.0001g
|
| Magnesium |
0.06mg
/ 350 mg
|
| Potassium |
0.431mg
/ 4000 mg
|
| Sodium |
0.01mg
/ 1500 mg
|
| Fat |
0.001g
/ 142.58 g
|
| Calcium |
1.002mg
/ 1000 mg
|
| Vitamin B1 (Thiamin) |
|
| Vitamin B2 (Riboflavin) |
|
| Vitamin B6 (Pyridoxine) |
0.0002mg
/ 1.6 mg
|
| Vitamin B9 (Folic acid) |
0.006µg
/ 300 µg
|
| Vitamin K |
0.0312µg
/ 70 µg
|
| Vitamin A |
0.295µg
/ 800 µg
|
| Vitamin E |
0.0023mg
/ 14 mg
|
| Carbohydrate |
0.081g
/ 237.63 g
|
| Iron |
0.0083mg
/ 15 mg
|
180 g
| Protein |
0.72g
/ 95.05 g
|
| Fiber |
3.6g
/ 30 g
|
| Zinc |
0.288mg
/ 10 mg
|
| Phosphorus |
16.2mg
/ 700 mg
|
| Ascorbic acid - Vitamin C |
16.56mg
/ 110 mg
|
| Fatty monounsaturated |
0.018g
|
| Fatty saturated |
0.072g
|
| Fatty polyunsaturated |
0.162g
|
| Magnesium |
5.4mg
/ 350 mg
|
| Manganese |
0.144mg
/ 2.3 mg
|
| Copper |
0.072mg
/ 1.5 mg
|
| Potassium |
241.2mg
/ 4000 mg
|
| Sucrose |
5.58g
|
| Sodium |
3.6mg
/ 1500 mg
|
| Fat |
0.72g
/ 142.58 g
|
| Calcium |
7.2mg
/ 1000 mg
|
| Vitamin B1 (Thiamin) |
0.054mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.036mg
/ 1.4 mg
|
| Vitamin B3 (Niacin - pp) |
0.306mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
0.054mg
/ 1.6 mg
|
| Vitamin B9 (Folic acid) |
10.8µg
/ 300 µg
|
| Vitamin A |
7.2µg
/ 800 µg
|
| Vitamin E |
0.882mg
/ 14 mg
|
| Carbohydrate |
21.78g
/ 237.63 g
|
| Iron |
0.54mg
/ 15 mg
|
Nutritional composition for all portions of the recipe
| Protein |
36.12g
/ 95.05 g
|
| Fiber |
14.33g
/ 30 g
|
| Cholesterol |
16.6mg
|
| Zinc |
2.89mg
/ 10 mg
|
| Phosphorus |
449.83mg
/ 700 mg
|
| Ascorbic acid - Vitamin C |
52.97mg
/ 110 mg
|
| Fatty monounsaturated |
1.97g
|
| Fatty saturated |
3.71g
|
| Fatty polyunsaturated |
0.58g
|
| Lactose |
0.02g
|
| Magnesium |
67.91mg
/ 350 mg
|
| Manganese |
0.43mg
/ 2.3 mg
|
| Copper |
0.25mg
/ 1.5 mg
|
| Potassium |
1053.88mg
/ 4000 mg
|
| Sucrose |
6.54g
|
| Selenium |
21.83µg
/ 70 µg
|
| Sodium |
196.11mg
/ 1500 mg
|
| Fat |
19.87g
/ 142.58 g
|
| Calcium |
443.6mg
/ 1000 mg
|
| Vitamin B1 (Thiamin) |
0.18mg
/ 1.1 mg
|
| Vitamin B12 (Cobalamin) |
2.14µg
/ 4 µg
|
| Vitamin B2 (Riboflavin) |
0.85mg
/ 1.4 mg
|
| Vitamin B3 (Niacin - pp) |
1.74mg
/ 15 mg
|
| Vitamin B5 (Pantothenic acid) |
0.75mg
/ 5 mg
|
| Vitamin B6 (Pyridoxine) |
0.27mg
/ 1.6 mg
|
| Vitamin B9 (Folic acid) |
50.78µg
/ 300 µg
|
| Vitamin K |
0.03µg
/ 70 µg
|
| Vitamin A |
241.56µg
/ 800 µg
|
| Vitamin D |
0.05µg
/ 100 µg
|
| Vitamin E |
2mg
/ 14 mg
|
| Carbohydrate |
86.94g
/ 237.63 g
|
| Iron |
1.82mg
/ 15 mg
|
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