Name: Grilled Cheese on Rye with Pesto, Spinach, Avocado and Green Apple
Prep time: 5 min
Cook time: 5 min
Yield: 2 servings
Ingredients: rye bread; avocados; granny smith apples; pesto; spinach (fresh); goat cheese; grape seed oil

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Grilled Cheese on Rye with Pesto, Spinach, Avocado and Green Apple

by Foodious

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10 minutes

2 servings

Adjust servings

dairy-free

(?)

Has dairy from:

goat cheese
parmesan cheese

gluten-free

(?)

Has gluten from:

rye bread

kid friendly

has meat

has pasta

has seafood

mediterranean

vegan

(?)

Not vegan due to:

goat cheese
parmesan cheese

vegetarian

pescatarian

paleo

(?)

Not paleo due to:

rye bread
goat cheese
parmesan cheese

This recipe has no customizations.

Nutrition to Balance

This recipe has Calories as 112%, Fat (total lipid) as 233% and Sodium as 178% (as a percentage of RDA).

You'll likely need to take these into account today to balance out your diet.

Nutrition Rating Details

Here are the percentages used to determine the nutritional rating for this recipe:

• Calcium: 1.8% of RDA
• Calories: 112% of RDA
• Carbs: 28.1% of RDA
• Fat (total lipid): 233% of RDA
• Fiber: 69.4% of RDA
• Fructose: 8.4% of RDA
• Protein: 71.4% of RDA
• Sodium: 178% of RDA
• Sugar: 36.8% of RDA

• Vitamin A (IU): 222% of RDA
• Vitamin B6: 35.5% of RDA
• Vitamin C: 52.7% of RDA
• Iron: 7.0% of RDA
• Magnesium: 51.6% of RDA
• Manganese: 81.3% of RDA
• Niacin: 33.3% of RDA
• Potassium: 33.4% of RDA
• Zinc: 37.5% of RDA

If any nutritional component is greater than 75% of RDA (or any vitamin/mineral is greater than 600% of RDA), the recipe gets a “Nutrition to Balance” rating.

Whether this matters for your diet depends mostly on what other foods you consume today.

MACROS

Carbohydrate

58.0

Calories

1684

Fiber

14.6

Iron

1.26

Protein

60.2

Sodium

2404

Sugars

9.20

Fat (total lipid)

107

MAIN RECIPE INGREDIENTS

Amount

Measure

Adjust

Ingredient

slices

rye bread

whole

avocado

thinly sliced.

whole

granny smith apple

thinly sliced.

tbsp

pesto

see dependent recipe. 1 1/2 tbsp each sandwich.

cup

spinach (fresh)

stems removed (can use baby spinach or arugula if preferred), 1/2 cup for each sandwich.

tbsp

goat cheese

crumbled, 2 tbsp each sandwich.

tbsp

grape seed oil

1 tbsp for each sandwich.

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INGREDIENTS FOR: HERB PESTO

Amount

Measure

Ingredient

clove

garlic (fresh)

peeled, leave whole.

1/2

whole

shallots

chopped roughly.

tsp

lemon juice

1/2

cups

parsley (fresh)

chopped roughly.

cup

kale (fresh)

chopped roughly.

tbsp

tarragon leaves

2-3 tbsp, depending on taste.

tbsp

chive

chopped roughly.

1/4

cups

olive oil

tbsp

parmesan cheese

grated.

tbsp

pine nut

1/2

cups

basil (fresh)

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PREPARATION

Cut avocado in half, remove the seed, and cut into thin slices.

Core the apple and cut into thin slices.

Add 1 tbsp of grape seed oil (or any high heat oil of choice) to a frying pan and turn heat on to medium.

Place one slice of rye bread into the oil, top with goat cheese, green apple slices, avocado slices, 1/2 cup of spinach (stems removed).

Spread 1 1/2 tbsp of pesto on other slice of rye bread and place on top.

Wait 2 1/2 minutes (or longer, depending on level of "grilled" desired) and flip over. Repeat this for the second side and remove from heat.

Cut sandwich depending on intended purpose (half for a sandwich, quartered for appetizer, side dish) and serve.

DEPENDENT RECIPES:

Herb Pesto

This dependent recipe has a "yields ratio" of 1. This means that for every 1 serving of the main recipe you're making, make 1 serving of the dependent recipe.

COMPLETE NUTRITION

This recipe has the following nutrient totals:

Calories 1684

Protein 60.2 g

Carbohydrates 58.0 g

Iron 1.26 mg

Fiber 14.6 g

Calcium 17.7 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.