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General • Easy

Ham and mozzarella zapiekanka

10 min

1 / Portion

Contains allergens

Wheat Gluten Soy Milk Sesame Tree nuts Egg Chicken Sodium nitrite Ham Paprika Vitamin C (Ascorbic acid) Onion Birch Pollen-Related Oral Allergy Syndrome

Ingredients - 5

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Graham Roll

kcal: 206.8

1 x Piece

(75 g)

Protein 6.75g Fat 1.28g Carbohydrates 42.08g

Graham Roll

Nutrients

Calcium 30 mg

Carbohydrate 56.1 g

Cholesterol 1 mg

Fat 1.7 g

Fatty monounsaturated 0.5 g

Fatty polyunsaturated 0.7 g

Fatty saturated 0.3 g

Fiber 6.7 g

Iron 2.5 mg

KJ 1110 kJ

Kcal 265 kcal

Magnesium 50 mg

Potassium 180 mg

Protein 9 g

Salt 1.2 g

Sodium 480 mg

Sugar 5 g

Vitamin B1 (Thiamin) 0.3 mg

Vitamin B2 (Riboflavin) 0.1 mg

Vitamin B3 (Niacin) 3 mg

Vitamin B6 (Pyridoxine) 0.15 mg

Vitamin B9 (Folate) 20 µg

Vitamin E 0.5 mg

Water 30 g

Graham Roll

Chicken Breast Ham

kcal: 57.8

4 x Slice

(15 g)

Protein 12.72g Fat 0.72g Carbohydrates 0.12g

Chicken Breast Ham

Nutrients

Ash 2.4 g

Calcium 8 mg

Carbohydrate 0.2 g

Chloride 1430 mg

Cholesterol 54 mg

Chromium 0.4 µg

Copper 0.04 mg

Fat 1.2 g

Fatty monounsaturated 0.29 g

Fatty polyunsaturated 0.29 g

Fatty saturated 0.28 g

Fatty trans 0.01 g

Fiber 1 g

Fructose 1 g

Glicemyc Index 1 µg

Glucose 1 g

Iodine 10 µg

Iron 0.5 mg

KJ 439 kJ

Kcal 105 kcal

Lactose 1 g

Magnesium 39 mg

Manganese 0.03 mg

Molybdenum 4 µg

Omega 3 0.03 g

Omega 6 0.25 g

Phosphorus 234 mg

Potassium 380 mg

Protein 21.2 g

Protein Animal 21.2 g

Protein Plant 1 g

Salt 2.33 g

Selenium 12 µg

Sodium 933 mg

Starch 1 g

Sucrose 0.2 g

Sugar 0.2 g

Sugar added 1 g

Total Carbohydrates 0.2 g

Total Fat 1.2 g

Total Protein 21.2 g

Vitamin A 6 µg

Vitamin B1 (Thiamin) 0.08 mg

Vitamin B12 (Cobalamin) 0.3 µg

Vitamin B2 (Riboflavin) 0.14 mg

Vitamin B3 (Niacin) 11.69 mg

Vitamin B5 (Pantothenic acid) 0.8 mg

Vitamin B6 (Pyridoxine) 0.52 mg

Vitamin B9 (Folate) 2 µg

Vitamin C (Ascorbic acid) 1 mg

Vitamin D 0.2 µg

Vitamin E 0.28 mg

Vitamin K 0.3 µg

Water 75 g

Zinc 0.49 mg

Chicken Breast Ham

Mozzarella Cheese

kcal: 89

2 x Slice

(15 g)

Protein 6.65g Fat 6.64g Carbohydrates 0.66g

Mozzarella Cheese

Nutrients

Ash 5.69 g

Calcium 505 mg

Carbohydrate 2.2 g

Chloride 500 mg

Cholesterol 79 mg

Chromium 0.5 µg

Cobalt 0.5 µg

Copper 0.03 mg

Fat 22.14 g

Fatty monounsaturated 6 g

Fatty polyunsaturated 1 g

Fatty saturated 13 g

Fatty trans 0.5 g

Fiber 1 g

Fluoride 10 mg

Iodine 20 µg

Iron 0.44 mg

KJ 1256 kJ

Kcal 300 kcal

Lactose 1 g

Magnesium 26 mg

Manganese 0.01 mg

Molybdenum 10 µg

Omega 3 0.1 g

Omega 6 0.8 g

Phosphorus 354 mg

Potassium 85 mg

Protein 22.17 g

Protein Animal 22.17 g

Salt 0.75 g

Selenium 17 µg

Sodium 300 mg

Sugar 1 g

Sulfur 200 mg

Total Carbohydrates 2.2 g

Total Fat 22.14 g

Total Protein 22.17 g

Vitamin A 100 µg

Vitamin B1 (Thiamin) 0.02 mg

Vitamin B12 (Cobalamin) 1.3 µg

Vitamin B2 (Riboflavin) 0.15 mg

Vitamin B3 (Niacin) 0.1 mg

Vitamin B5 (Pantothenic acid) 0.4 mg

Vitamin B6 (Pyridoxine) 0.1 mg

Vitamin B9 (Folate) 13 µg

Vitamin D 2 µg

Vitamin E 0.19 mg

Vitamin K 2 µg

Water 50 g

Zinc 2.2 mg

Mozzarella Cheese

Red Bell Pepper

kcal: 18.4

2 x Slice

(30 g)

Protein 0.6g Fat 0.18g Carbohydrates 3.6g

Red Bell Pepper

Nutrients

Ash 0.5 g

Beta-carotene 1.5 µg

Calcium 7 mg

Carbohydrate 6 g

Chloride 10 mg

Cholesterol 1 mg

Copper 0.1 mg

Fat 0.3 g

Fiber 2.1 g

Fiber insoluble 1.6 g

Fiber soluble 0.5 g

Fructose 2.1 g

Glucose 1.8 g

Iron 0.4 mg

KJ 109 kJ

Kcal 26 kcal

Lutein + zeaxanthin 0.7 mg

Magnesium 12 mg

Manganese 0.1 mg

Omega 3 0.01 g

Omega 6 0.15 g

Phosphorus 26 mg

Potassium 210 mg

Protein 1 g

Salt 0.01 g

Selenium 0.1 µg

Sodium 4 mg

Sucrose 0.1 g

Sugar 4.2 g

Vitamin A 157 µg

Vitamin B1 (Thiamin) 0.05 mg

Vitamin B2 (Riboflavin) 0.04 mg

Vitamin B3 (Niacin) 1 mg

Vitamin B5 (Pantothenic acid) 0.1 mg

Vitamin B6 (Pyridoxine) 0.3 mg

Vitamin B9 (Folate) 46 µg

Vitamin C (Ascorbic acid) 127 mg

Vitamin E 1.6 mg

Vitamin K 4.9 µg

Water 92 g

Zinc 0.2 mg

Red Bell Pepper

Chives

kcal: 1.5

1 x Teaspoon

(2 g)

Protein 0.13g Fat 0.03g Carbohydrates 0.17g

Chives

Nutrients

Ash 1.3 g

Beta-carotene 2612 µg

Calcium 92 mg

Carbohydrate 4.3 g

Chloride 60 mg

Cholesterol 1 mg

Copper 0.2 mg

Fat 0.7 g

Fatty monounsaturated 0.05 g

Fatty polyunsaturated 0.3 g

Fatty saturated 0.15 g

Fiber 2.5 g

Fiber insoluble 1.7 g

Fiber soluble 0.8 g

Folate 105 µg

Fructose 0.8 g

Glicemyc Index 15 µg

Glucose 0.9 g

Iron 1.6 mg

KJ 126 kJ

Kcal 30 kcal

Lutein + zeaxanthin 2612 mg

Magnesium 42 mg

Manganese 0.4 mg

Omega 3 0.05 g

Omega 6 0.25 g

Phosphorus 58 mg

Potassium 296 mg

Protein 3.3 g

Salt 0.01 g

Selenium 0.6 µg

Sodium 3 mg

Sucrose 0.2 g

Sugar 1.9 g

Vitamin A 218 µg

Vitamin B1 (Thiamin) 0.08 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.1 mg

Vitamin B3 (Niacin) 0.6 mg

Vitamin B5 (Pantothenic acid) 0.3 mg

Vitamin B6 (Pyridoxine) 0.14 mg

Vitamin B9 (Folate) 64 µg

Vitamin C (Ascorbic acid) 58 mg

Vitamin D 1 µg

Vitamin E 0.2 mg

Vitamin K 212 µg

Water 92 g

Zinc 0.6 mg

Chives

374 kcal

Protein 26.85g

Fat 8.85g

Carbs 46.63g

Fiber 0g

Recipe preparation steps

Preheat oven to 200 degrees or broiler.

Cut the bun into 2 or 3 pieces.

Cut the pepper, mozzarella, and ham into cubes.

Divide the filling between the sliced bun halves. Bake in the oven or toaster for 5 minutes. Finally, sprinkle with chives.

Nutrients

Detailed Nutrient List

Name	All Portions	Single Portion
Ash	3.5 g	3.5 g
Beta-carotene	106.44 µg	106.44 µg
Calcium	186.72 mg	186.72 mg
Carbohydrate	46.63 g	46.63 g
Chloride	1016.42 mg	1016.42 mg
Cholesterol	57.49 mg	57.49 mg
Chromium	0.39 µg	0.39 µg
Cobalt	0.15 µg	0.15 µg
Copper	0.1 mg	0.1 mg
Fat	8.85 g	8.85 g
Fatty monounsaturated	2.35 g	2.35 g
Fatty polyunsaturated	1.01 g	1.01 g
Fatty saturated	4.31 g	4.31 g
Fatty trans	0.16 g	0.16 g
Fiber	7.29 g	7.29 g
Fiber insoluble	1.03 g	1.03 g
Fiber soluble	0.33 g	0.33 g
Fluoride	3 mg	3 mg
Folate	4.24 µg	4.24 µg
Fructose	1.89 g	1.89 g
Glicemyc Index	1.21 µg	1.21 µg
Glucose	1.72 g	1.72 g
Iodine	12 µg	12 µg
Iron	2.61 mg	2.61 mg
Lactose	0.9 g	0.9 g
Lutein + zeaxanthin	105.96 mg	105.96 mg
Magnesium	77.6 mg	77.6 mg
Manganese	0.1 mg	0.1 mg
Molybdenum	5.4 µg	5.4 µg
Omega 3	0.06 g	0.06 g
Omega 6	0.49 g	0.49 g
Phosphorus	264.54 mg	264.54 mg
Potassium	526.46 mg	526.46 mg
Protein	26.85 g	26.85 g
Protein Animal	19.37 g	19.37 g
Protein Plant	0.6 g	0.6 g
Salt	2.54 g	2.54 g
Selenium	12.38 µg	12.38 µg
Sodium	1012.32 mg	1012.32 mg
Starch	0.6 g	0.6 g
Sucrose	0.19 g	0.19 g
Sugar	6.77 g	6.77 g
Sugar added	0.6 g	0.6 g
Sulfur	60 mg	60 mg
Total Carbohydrates	0.78 g	0.78 g
Total Fat	7.36 g	7.36 g
Total Protein	19.37 g	19.37 g
Vitamin A	136.61 µg	136.61 µg
Vitamin B1 (Thiamin)	0.32 mg	0.32 mg
Vitamin B12 (Cobalamin)	0.61 µg	0.61 µg
Vitamin B2 (Riboflavin)	0.23 mg	0.23 mg
Vitamin B3 (Niacin)	9.91 mg	9.91 mg
Vitamin B5 (Pantothenic acid)	0.67 mg	0.67 mg
Vitamin B6 (Pyridoxine)	0.64 mg	0.64 mg
Vitamin B9 (Folate)	50.29 µg	50.29 µg
Vitamin C (Ascorbic acid)	79.14 mg	79.14 mg
Vitamin D	0.76 µg	0.76 µg
Vitamin E	1.58 mg	1.58 mg
Vitamin K	12.29 µg	12.29 µg
Water	141.42 g	141.42 g
Zinc	1.09 mg	1.09 mg