Spring Sandwich with Liptauer Spread

🌾Gluten
🥛Milk
🧅High FODMAP
🥛Lactose
Created by
Anonymous avatar1965btunde
Ingredients
Whole wheat bread
Whole wheat bread
🌾Gluten
🧅High FODMAP
2 Slice
Red Onion
Red Onion
🧅High FODMAP
1 Tbsp
Cucumber
Cucumber
50 G
Ground caraway
Ground caraway
1 Pinch
Low-fat curd cheese

---
Low-fat curd cheese ---
🥛Milk
🥛Lactose
80 G
Plain yogurt
Plain yogurt
🥛Milk
🥛Lactose
1 Tbsp
Additional Information
Cook Time
10 min
Servings
1
allergens
🌾Gluten
🥛Milk
🧅High FODMAP
🥛Lactose
Instructions
1

Mash the curd cheese with a fork and mix with the yogurt. You know, just get it nice and creamy!

2

Season with paprika, ground caraway seeds, finely chopped onion, and a pinch of salt. Go wild with the flavors!

3

Spread the Liptauer on the whole wheat bread. Make sure you get every bit!

4

Generously add fresh vegetables (tomato, bell pepper, cucumber). Load it up with all that goodness!

5

Quick yet nutritious breakfast or dinner. This recipe is so easy, even Kis Kukta can make it!

Nutrition Facts(per serving)
Calories205
Total Fat2.8g
Saturated Fat0.9g
Monounsaturated Fat0.7g
Polyunsaturated Fat1.1g
Cholesterol5.9mg
Sodium265.1mg
Total Carbohydrate27.6g
Dietary Fiber4.0g
Soluble Fiber1.1g
Insoluble Fiber2.7g
Total Sugars7.2g
Added Sugars1.0g
Net Carbohydrates22.4g
Protein17.1g
Vitamins
Vitamin D0.1mcg
Vitamin E0.5mg
Vitamin B120.4mcg
Folate44.2mcg
Minerals
Calcium146.2mg
Iron1.7mg
Magnesium53.2mg
Phosphorus265.8mg
Zinc1.2mg
Selenium20.4mcg
Iodine15.0mcg
Potassium331.9mg
Other
Omega-30.1g
Omega-60.8g
Glycemic Index61.7
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