This recipe has Sodium as 133% (as a percentage of RDA).
You'll likely need to take this into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 5.7% of RDA
• Calories: 27.9% of RDA
• Carbs: 11.6% of RDA
• Fat (total lipid): 48.3% of RDA
• Fiber: 4.9% of RDA
• Fructose: 0.9% of RDA
• Protein: 43.9% of RDA
• Sodium: 133% of RDA
• Sugar: 12.0% of RDA
• Vitamin A (IU): 55.9% of RDA
• Vitamin B6: 55.2% of RDA
• Vitamin C: 2.8% of RDA
• Iron: 16.5% of RDA
• Magnesium: 17.4% of RDA
• Manganese: 8.5% of RDA
• Niacin: 70.3% of RDA
• Potassium: 15.5% of RDA
• Zinc: 31.2% of RDA
If any nutritional component is greater than 75% of RDA
(or any vitamin/mineral is greater than 600% of RDA),
the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
0
MACROS
Carbohydrate
31.8
g
31.811
Calories
557
557.35
Fiber
1.38
g
1.375
Iron
3.12
mg
3.12
Protein
49.4
g
49.407
Sodium
1796
mg
1796.2
Sugars
3.74
g
3.743
Fat (total lipid)
29.5
g
29.538
N
0
0
country bread|egg (large)|ham|baby spinach|butter|gouda cheese
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PREPARATION
PREPARING THE EGGS
1.
Heat a pan over medium-high heat.
2.
Lightly coat the bottom of the pan with olive oil so the eggs don't stick.
3.
Fry each egg, one at a time and set aside when done. Keep the pan on the stove and the stove on to toast the sandwich.
PREPARING THE BREAD
4.
Coat one side of each piece of bread with butter.
5.
In the same pan as the eggs were cooked in, place two slices of bread, buttered side down.
6.
Toast for a few minutes, until the bread crisps and the edges begin to turn brown.
7.
Remove and lay the remaining two pieces in the pan, buttered side down.
PREPARING THE SANDWICH
8.
While the remaining two pieces of bread are in the pan, layer two pieces of cheese on each slice, and three pieces of ham.
9.
Let the cheese begin to melt and then add the fried egg on top of the ham.
10.
Remove and add some baby spinach. Top with the two toasted pieces of bread and serve warm.
THIS RECIPE CAN BE CUSTOMIZED
Make it Dairy Free!
A partially dairy-free variant of this recipe can be made to reduce the amount of dairy.
Just substitute Earth Balance Natural Buttery Stick for butter.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 557
Protein 49.4 g
Carbohydrates 31.8 g
Iron 3.12 mg
Fiber 1.38 g
Calcium 56.5 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
