Bought a packet of slices ham and Swiss cheese, a dozen egg and some rocket (arugula) and spinach salad. My simple and lazy lunch.

“Ham slices are cooked pork from a pig’s hind leg, providing protein, B vitamins, and minerals such as selenium and zinc, which support muscle health and immunity. Due to their high sodium content, ham should be consumed in moderation to avoid health risks associated with processed meats. Excessive salt intake can negatively impact heart health and contribute to conditions like diabetes, while phosphorus is beneficial for bone health. High-temperature cooking may produce harmful compounds associated with inflammation, heart disease, and certain cancers.”

“Swiss slices are thin pieces of semi-hard Swiss cheese made from cow’s milk, celebrated for their mild flavour and characteristic holes. They are nutritious, providing high protein and calcium, essential for muscle and bone health. Swiss cheese also contains vital vitamins and minerals such as vitamin B12, phosphorus, and zinc, contributing to energy, nerve function, and red blood cell production, while supporting bone density and potentially lowering blood pressure.”

“Eggs are a nutritious food rich in complete protein, healthy fats, vitamins, minerals, and antioxidants that support eye health, strengthen bones, aid weight management, and boost the immune system. They are high in vitamins A, D, E, K, B12, folate, and choline, as well as beneficial unsaturated fats like omega-3 fatty acids. While they contain dietary cholesterol, they typically do not increase heart disease risk for healthy individuals.”

It’s good to have simple healthy lunch. Let’s cook!!!

Ingredients

4 slices ham
2 buttered toasted sliced bread
1 egg
2 Swiss cheese slices
rocket (arugula) and spinach salad
1 Tbs butter
oil
salt and pepper

Method

Toast two slices bread. Then buttered them. One slice of bread place some rocket and spinach salad on top. The second toast two slices ham and cheeses.

Next place your non-stick pan on medium-low heat. Add 1 Tbs butter and 1 Tbs oil to the pan and let butter melt and coat the bottom of the pan. The butter should start to foam, but not brown. Carefully crack the egg into the heated pan. 

Let the egg cook, undisturbed, scatter some salt and sprinkle some pepper onto egg; until the egg whites are mostly set but the yolk remains runny, which takes about 1-2 minutes. Gently splash some oil on top the edges of the egg.

Using the flexible spatula, gently slide it under half the whites egg and flip it over to cover the egg. Gently press down the folded edges to seal it for 2 seconds. Flipping the egg again for just 5 to 10 seconds ensures that egg white is fully cooked on both sides.

 Immediately transfer the egg to the bread with rocket salad and place 2 more slices ham on top. Enjoy with a brewed coffee!!!

https://helenscchin.com/2016/09/02/ham-cheese-egg-rocket-and-spinach-on-toast/

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