Roast Beef, Rocket & Horseradish Rye Sandwich
Lean roast beef with rocket and horseradish on rye — 35 g of protein and ~6 mg of zinc, assembled in four minutes with nothing switched on.
Lean roast beef with rocket and horseradish on rye — 35 g of protein and ~6 mg of zinc, assembled in about four minutes with nothing switched on.
Ingredients (1 serving)
- Lean roast beef — 110 g
- Rye bread — 2 slices
- Rocket — 30 g
- Horseradish — 1 tsp
- Tomato — 50 g
Macros per serving
- Calories: 400 kcal
- Protein: 35 g
- Fat: 12 g
- Carbs: 38 g
- Fiber: 7 g
Key micronutrients
- Iron — ~3.5 mg
- Vitamin B12 — ~2.5 µg
- Zinc — ~6 mg
Why it earns a spot in the rotation
- ~6 mg of zinc is the highest figure in this library — the next-best meals here sit around 4 mg.
- 35 g of protein for 400 kcal, so 35% of the calories are protein, in a sandwich rather than a cooked plate.
- The iron here is heme iron from red meat, which the body absorbs more readily than the plant form.
- Rye rather than white bread is what carries the 7 g of fibre; the filling contributes almost none of it.
- No pan, no oven, no waiting — this is the lunch for the day the kitchen is not available.
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
