Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 5.8% of RDA
• Calories: 11.4% of RDA
• Carbs: 11.3% of RDA
• Fat (total lipid): 7.9% of RDA
• Fiber: 18.6% of RDA
• Fructose: 4.4% of RDA
• Protein: 12.8% of RDA
• Sodium: 32.2% of RDA
• Sugar: 25.7% of RDA
• Vitamin A (IU): 46.8% of RDA
• Vitamin B6: 10.9% of RDA
• Vitamin C: 13.1% of RDA
• Iron: 7.5% of RDA
• Magnesium: 22.5% of RDA
• Manganese: 28.3% of RDA
• Niacin: 14.5% of RDA
• Potassium: 13.1% of RDA
• Zinc: 10.0% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
1.
Preheat oven to 375F.
PREPARING THE BEETS
2.
Trim the ends off of the beets and peel.
3.
Place flat in a small baking dish. Add 1" of water and cover with foil.
4.
Bake for 30-40 minutes, or until tender when poked with a fork. Let cool completely before slicing.
PREPARING THE HERB COTTAGE CHEESE
5.
Make this spread as soon as the beets go into the oven so it has time to chill.
6.
In a small bowl, add the cottage cheese, chives, parsley, thyme, pepper, and shredded cheese. Mix well and chill in the refrigerator while the beets cook so the flavors can mold together.
ASSEMBLING SANDWICH
7.
Toast each slice of bread until it is just crispy. You can use whole wheat hamburger buns in place if desired.
8.
Evenly distribute the baby arugula between 4 slices.
9.
Spoon 1-2 small spoonfuls of the herb cottage cheese over the baby arugula.
10.
Top with 2-3 slices of cooked beet.
11.
Place the top on each sandwich and serve.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 227
Protein 14.4 g
Carbohydrates 31.1 g
Iron 1.42 mg
Fiber 5.21 g
Calcium 58.0 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
