10minutes
401Calories
22gProtein
1serving
The toastie everyone knows, and it belongs here because it takes ten minutes and carries more than twenty grams of protein. In a pan with butter it beats the toaster.
Ingredients
Forserving
- 60 gWhite bread (2 slices)
- 40 gCooked ham (2 slices)
- 40 gGouda (2 slices)
- 5 gButter (1 tsp)
- mustard to taste
How to make it
- Spread one slice with mustard, ham and cheese on top, second slice over it.
- Butter the outside thinly.
- Toast in the pan over medium heat for three minutes a side, until the cheese runs.
One tip
A lid on the pan melts the cheese before the bread gets too dark.
Nutrition per serving
| Calories | 401 |
|---|---|
| Protein | 22 g |
| Fat | 21 g |
| Carbs | 32 g |
Calculated from the ingredients, using values per 100 grams from USDA FoodData Central. The calories come from the macronutrients, not from the energy field of the database.
kcal
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2,000 is just a starting point. Work out yours, free, and separately for training days and rest days.
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