Sandwiches with kale and fried eggs

Votes: 3

Time: 30 min.
Complexity: easily
Servings: 4

Nutritional value per serving:

Calories 450, total fat 25 G., saturated fats 7 G., proteins 23 G., carbohydrates 35 G., fiber 8 G., cholesterol 215 mg, sodium 680 mg, sugar 1 G.

These filling and healthy sandwiches, rich in protein and fiber, are perfect for breakfast or a mid-day snack. Toasted multigrain bread is topped with slices of cheese, sautéed kale with tomatoes and Canadian bacon bits (ham can be substituted), and a fried egg. Served with a nutritious salad of avocado and cherry tomatoes in a spicy dressing.

The recipes use measuring containers with the following volumes:
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.

Ingredients for the recipe:

2 tablespoons extra-virgin olive oil
4 slices Canadian bacon (about 60 g), diced
1 small onion, chopped
1.5 cups grape or cherry tomatoes, halved
1 teaspoon chopped fresh thyme
3 cups frozen kale (about 12 oz)
1 avocado, thinly sliced
1 teaspoon hot sauce
4 large eggs
2 multigrain hoagie buns, halved on the sides
8 slices lean muenster (about 110 g)

Ingredient Substitution Suggestions

We recommend

Recipes with similar ingredients: eggs, whole grain bun, Avocado, cherry tomatoes, Munster cheese, hot sauce, toasts, bacon

Cooking the dish according to the recipe:

In a large nonstick skillet, heat 2 teaspoons olive oil over medium-high heat. Add the Canadian bacon and cook, stirring occasionally, until browned, about 2 minutes. Add the onion, half the tomatoes, and thyme; cook until the onion is soft, about 5 minutes.
Add the cabbage and sprinkle with 1/4 teaspoon salt and some freshly ground black pepper; continue to cook, stirring occasionally, until the cabbage is tender, about 10 minutes.

Meanwhile, combine the remaining tomatoes, avocado, hot sauce, and 1 tablespoon olive oil in a medium bowl, season with salt, and toss gently. Set aside.
In another large nonstick skillet, heat the remaining 1 teaspoon olive oil over medium-high heat. Crack the eggs into the skillet and cook until the whites are almost set, about 3 minutes. Cover and cook until the whites are set but the yolks are still slightly runny, about 2 minutes more; season with salt and pepper to taste.
Meanwhile, toast the buns. Top each half with 2 slices of cheese, some kale, and a fried egg. Serve with avocado salad.

Categories:

recipe / Healthy eating / Dishes rich in fiber / Healthy breakfasts / Calorie content of prepared meals / Breakfast / Appetizers / Sandwiches / Cabbage dishes / Cabbage fillings / Kale leaf cabbage / Food Network - recipes

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