Asparagus, Swiss Cheese & Tomato Melts

Asparagus, Swiss Cheese & Tomato Melts

Bistro-style veggie sandwiches get a makeover

Active Time: 15 minutes | Total Time: 15 minutes

Serves:

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Added by Healing Gourmet
on March 21, 2007

Ingredients

Healing Benefits

This Recipe:

Preparation

Preheat oven to 350 F. Lightly toast bread. Blanch asparagus or cook in Flavorwave for 2-3 minutes at 300F to make tender. Trim asparagus to length of bread. Place 6 spears on each slice of toasted bread. Top with two slices of tomato and one slice of cheese to make an open-faced sandwich. Place on a cookie sheet and bake 3-5 minutes or until cheese has melted. Serve.

The Benefits

*Excellent Source of: Vitamin K
*Good Source of: Calcium, Fiber, Protein, Vitamin A, Vitamin C, Folate, Phosphorous
*Preferences: Low Cholesterol, Low Sodium, Low Sugars, No Citrus, No Corn, No Eggs, No Fish, No Nuts, No Peanuts, No Pork, No Poultry, No Red Meat, No Seeds, No Shellfish

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 2.62

Calories: 155

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	4.6 g	*
Saturated Fat	2.5 g	*
Monosaturated Fat	1 g	*
Polyunsaturated Fat	0.21 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	58 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	12.9mg	*
Total Carbohydrate	20.1 g	*
Sugars	2.6 g	*
Fiber	5 g	*
Protein	9.7 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	993.7 IU	20%
Vitamin C	9.1 mg	15%
Vitamin D	6.2 IU	2%
Vitamin E	1.1 IU	4%
Vitamin B6	0.11 mg	6%
Vitamin B12	0.47 mcg	8%
Vitamin K	33.5 mg	42%
Folate	44.3 mcg	11%
Niacin	0.95 mg	5%
Riboflavin	0.15 mg	9%
Thiamin	0.13 mg	9%
MINERALS
Calcium	132 mg	13%
Copper	0.16 mg	8%
Iron	1.7 mg	9%
Magnesium	19.8 mg	5%
Manganese	0.16 mg	8%
Phosphorous	126.4 mg	13%
Potassium	251 mg	7%
Selenium	4.2 mcg	6%
Sodium	105.3 mg	4%
Zinc	1.1 mg	7%
PHYTONUTRIENTS
Alpha-carotene	46.9 mcg
Beta-carotene	512.7 mcg
Beta-cryptoxanthin	0 mcg
Lutein + zeaxanthin	560.4 mcg
Lycopene	1029.2 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

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