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Provolone and Broccoli Rabe Panini⏱ 40 min total
Recipes

Provolone and Broccoli Rabe Panini

Per 1 serving · 329 g · 6 ingredients

Calories
795
40%
of a 2,000 cal day
  • Protein
    40g
    20% of calories
  • Carbs
    50g
    25% of calories
  • Fat
    49g
    55% of calories
Portion

At a glance

One serving of Provolone and Broccoli Rabe Panini (329 g) has 795 calories, with 40 g of protein, 50 g of carbohydrates and 49 g of fat. Most of its energy comes from fat (55% of calories). It is high in protein (80% DV), Vitamin A (27% DV) and Vitamin C (113% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 101%, 93% and 28% of the daily value.

Per 100 g
242cal
medium energy density
Protein per 100 cal
5.1g
Net carbs
45g
carbs minus fiber
Fiber
5.2g
3.1 g sugar

High in

20%+ of the daily value

  • Protein80%
  • Vitamin A27%
  • Vitamin C113%
  • Vitamin E34%
  • Vitamin K111%
  • Thiamine41%

Good source of

10–19% of the daily value

  • Dietary fiber18%
  • Choline13%
  • Potassium15%

Watch

20%+ of the daily value

  • Sodium101%
  • Saturated fat93%
  • Cholesterol28%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 20 min
  1. 1

    Discard the tough ends of the broccoli rabe. Rinse, pat dry, and chop the broccoli rabe. Chop the anchovies and mince the garlic. Slice the Italian bread 1/4 inch thick and slice the provolone cheese.

  2. 2

    Cook the broccoli rabe in a pot of boiling salted water, uncovered, until tender, about 3 minutes. Drain well in a colander, then chop.

  3. 3

    Cook the anchovies and garlic in 1 1/2 tablespoons of olive oil in a skillet over moderate heat, stirring until the garlic just begins to turn golden, about 1 minute. Add the broccoli rabe and cook, stirring, for 1 minute.

  4. 4

    Heat a panini or sandwich press according to the manufacturer's instructions until hot. Alternatively, heat a well-seasoned ridged grill pan over moderate heat.

  5. 5

    Brush 4 center slices of bread on one side with the remaining 1 1/2 tablespoons of olive oil. Place the slices, oiled sides down, on a work surface. Divide half of the cheese between 2 slices, top with all of the broccoli rabe mixture, the remaining cheese, and the remaining 2 bread slices, oiled sides up.

  6. 6

    Place the sandwiches on the press, then pull down the top onto the sandwiches and cook until browned and crisp, 4 to 8 minutes. If using a grill pan, place a heavy pan on top of the sandwiches and cook, turning once.

Vitamins & minerals

Amounts for 1 serving (329 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A239 μg
27%
Vitamin C102 mg
113%
Vitamin D1 μg
6%
Vitamin E5 mg
34%
Vitamin K134 μg
111%
Thiamine0.5 mg
41%
Riboflavin (B2)1 mg
56%
Niacin10 mg
63%
Vitamin B60.4 mg
30%
Folate (B9)236 μg
59%
Vitamin B122 μg
63%
Pantothenic acid2 mg
32%
Choline71 mg
13%

Minerals

NutrientAmount% Daily Value
Calcium827 mg
83%
Iron5 mg
63%
Potassium724 mg
15%
Magnesium89 mg
21%
Phosphorus653 mg
93%
Zinc5 mg
42%
Copper0.4 mg
40%
Manganese1 mg
29%
Selenium56 μg
103%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene28 μg—
Arginine2 g—
Aspartic acid3 g—
Beta carotene467 μg—
Caffeine0 mg—
Cystine0.4 g—
Docosahexaenoic Acid (DHA)0.4 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0.2 g—
Fluoride0 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid10 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine2 g—
Lactose0.2 g—
Leucine3 g—
Lycopene0 μg—
Lysine3 g—
Maltose0.2 g—
Methionine1 g—
Monounsaturated fats23 g—
Phenylalanine2 g—
Polyunsaturated fats5 g—
Proline4 g—
Retinol199 μg—
Serine2 g—
Starch0 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 31 g—
Total omega 60 g—
Tryptophan1 g—
Tyrosine2 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D31 μg—

Burning 795 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 151min
    Walking (3.5 mph)
  • 95min
    Cycling (moderate)
  • 66min
    Running (6 mph)
  • 112min
    Swimming laps

Common questions

How many calories are in Provolone and Broccoli Rabe Panini?

One serving of Provolone and Broccoli Rabe Panini (1 serving) has 795 calories, which works out to 242 calories per 100 g. That is about 40% of a 2,000-calorie day.

Is Provolone and Broccoli Rabe Panini high in protein?

It provides a solid 40 g of protein per serving (80% of the 50 g daily value), but protein supplies only 20% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Provolone and Broccoli Rabe Panini keto-friendly?

It is hard to fit into a strict keto diet. One serving has 45 g of net carbs and 25% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Provolone and Broccoli Rabe Panini?

2313 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Provolone and Broccoli Rabe Panini?

3.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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