Ingredients
Scale
- 2 slices whole-grain bread
- 1 cup kale, chopped
- 2 slices turkey or chicken ham
- 1/2 cup shredded cheese (cheddar or mozzarella)
- 2 large eggs
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions
1. Sauté Kale
- Step 1: Heat olive oil in a pan over medium heat.
- Step 2: Add chopped kale to the pan.
- Step 3: Cook until the kale is wilted, approximately 3 minutes.
- Step 4: Season with salt and pepper to taste.
2. Assemble Melts
- Step 1: Take one slice of whole-grain bread.
- Step 2: Layer it with shredded cheese.
- Step 3: Add turkey or chicken ham slices.
- Step 4: Top with sautéed kale.
- Step 5: Place the second slice of bread on top to form a sandwich.
3. Cook Melts
- Step 1: In the same pan, place the sandwich.
- Step 2: Cook for about 3-4 minutes on each side.
- Step 3: Ensure the bread is golden brown and the cheese is melted.
4. Fry Eggs
- Step 1: In another pan, heat a small amount of oil or butter.
- Step 2: Fry the eggs to your liking (sunny-side up or scrambled).
5. Serve
- Step 1: Place the cooked sandwich on a plate.
- Step 2: Top the sandwich with the fried egg.
- Step 3: Serve immediately for best taste.
Nutrition
- Serving Size: one normal portion
- Calories: 450
- Fat: 24g
- Carbohydrates: 40g
- Fiber: 5g
- Protein: 25g