Spinach And Carrot Sandwich

1. Remove the hard stems from the spinach.

2. Wash it under running water.

3. Chop away.

4. Place the chopped spinach, onions and carrots in a pan with 2-3 tbsps.

5. of water.

6. Cover.

7. Cook for 6 minutes.

8. Dry out the water.

9. Add salt and pepper to taste.

10. Mix well.

11. Place a lettuce leaf over each slice of bread.

12. Place spoonfuls of the spinach-carrot mixture on it.

13. Sprinkle cheese, parsley and nutmeg over it.

14. Serve warm.

15. Enjoy!

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Nutrient	Quantity
Total fats	3.556 g
Protein	9.5712 g
Carbohydrates	20.1041 g
Energy	131.3924 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.1059 g
Water	362.4744 g
Aspartic acid	0.2962 g
Calcium, Ca	718.914 mg
Lutein + zeaxanthin	659.408 g
Fiber, total dietary	10.9674 g
Carotene, beta	5650.1958 g
Niacin	2.9299 mg
Vitamin A, RAE	2064.6042 g
Arginine	0.1558 g
Riboflavin	0.372 mg
Tocopherol, beta	0.0064 mg
Fatty acids, total saturated 20:1	0.084 g
Glutamic acid	0.7752 g
Sodium, Na	209.9818 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0704 g
Total lipid (fat)	3.556 g
Manganese, Mn	1.3594 mg
Fructose	0.352 g
Proline	0.2501 g
Fatty acids, total saturated 16:0	0.8259 g
Fatty acids, total saturated 8:0	0.0208 g
Sucrose	2.2976 g
Choline, total	8.8428 mg
Sugars, total	3.6906 g
Serine	0.1548 g
Fatty acids, total saturated 10:0	0.0507 g
Fatty acids, total saturated 18:0	0.2856 g
Vitamin B-6	0.5799 mg
Selenium, Se	3.8412 g
Ash	5.5381 g
Vitamin D	1.7719 IU
Fatty acids, total saturated 18:1 undifferentiated	0.6501 g
Pantothenic acid	0.8886 mg
Phenylalanine	0.151 g
Copper, Cu	0.2837 mg
Betaine	0.256 mg
Thiamin	0.2657 mg
Retinol	16.2 g
Methionine	0.0687 g
Iron, Fe	5.3238 mg
Carbohydrate, by difference	20.1041 g
Phosphorus, P	150.5071 mg
Folate, total	513.9735 g
Tocopherol, gamma	0.0201 mg
Fatty acids, total saturated 4:0	0.0555 g
Fatty acids, total saturated 22:1 undifferentiated	0.261 g
Lycopene	0.64 g
Alanine	0.1545 g
Cholesterol	6.3281 mg
Valine	0.2022 g
Fatty acids, total saturated 18:2 undifferentiated	0.2307 g
Glycine	0.0927 g
Carotene, alpha	2225.28 g
Glucose (dextrose)	0.3776 g
Fatty acids, total saturated 14:0	0.279 g
Zinc, Zn	1.0262 mg
Isoleucine	0.1678 g
Fatty acids, total saturated 12:0	0.0414 g
Fatty acids, total polyunsaturated	0.3366 g
Leucine	0.2622 g
Tocotrienol, alpha	0.0064 mg
Vitamin A, IU	41022.0364 IU
Folate, DFE	513.9735 g
Tryptophan	0.0407 g
Vitamin C, total ascorbic acid	403.53 mg
Phytosterols	0.19 mg
Fatty acids, total saturated 6:0	0.0305 g
Starch	0.9152 g
Tyrosine	0.1531 g
Vitamin B-12	0.1029 g
Vitamin K (phylloquinone)	122.7205 g
Fatty acids, total saturated	1.6569 g
Histidine	0.0999 g
Fatty acids, total monounsaturated	1.0973 g
Threonine	0.211 g
Folate, food	513.9735 g
Vitamin D (D2 + D3)	0.0422 g
Vitamin D3 (cholecalciferol)	0.0422 g
Vitamin E (alpha-tocopherol)	0.6095 mg
Magnesium, Mg	49.5206 mg
Lysine	0.2506 g
Potassium, K	1663.452 mg
Cystine	0.0626 g
Fluoride, F	2.048 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Spinach	2 cups	66	11.7	0.9
Carrot	0.5 cup	26.24	6.1312	0.1536
Spring onion	0.25 cup	8	1.835	0.0475
Parsley	1 tablespoon	1.368	0.2405	0.03
Cheese	1 tablespoon	29.7844	0.1974	2.4249
Nutmeg	1 dash	0	0	0
Water	2 tablespoons	0	0	0
salt pepper	0	0	0	0
wheat bread	2 slices	0	0	0
lettuce leaf	2	0	0	0