Recipes · Dutch · Breakfast
Uitsmijter (Ham, Cheese and Fried Egg on Bread)
One serving has 603 kcal and 32 g protein, and at least a fifth of a woman's daily need of selenium (107%), choline (78%), riboflavin (71%), phosphorus (68%), cobalamin (61%) and thiamin (59%). Ready in 13 minutes.
- Preparation: 5 min
- Cooking: 8 min
- Makes: 1 serving (250 g)
- Difficulty: Easy
- Diets: High protein
- Contains: dairy, egg, gluten, pork
Ingredients
- 70 g Bread, white
- 10 g Butter, unsalted
- 40 g Ham, cooked
- 25 g Gouda cheese
- 100 g Eggs, whole, raw
- 0.2 g Black pepper
- 5 g Vegetable oil
Method
- Toast or lightly fry the bread in a little of the butter until golden.
- Fry the eggs in the oil over medium heat until the whites are fully set; for anyone vulnerable to foodborne illness, cook until the yolks are firm too, rather than serving them runny.
- Layer the ham and cheese over the buttered toast.
- Slide the fried eggs on top, season with black pepper, and serve immediately while hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 603 kcal | 28% |
| Carbohydrates | 37.3 g | |
| Water | 140 mL | |
| Fiber | 2.2 g | 7% |
| Protein | 32.1 g | 67% |
| Tryptophan | 0.32 g | |
| Threonine | 1 g | |
| Isoleucine | 1.2 g | |
| Leucine | 2.1 g | |
| Lysine | 2 g | |
| Methionine | 0.69 g | |
| Cystine | 0.4 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 1 g | |
| Valine | 1.6 g | |
| Histidine | 0.76 g | |
| Fat | 35.5 g | |
| Monounsaturated | 11.3 g | |
| Polyunsaturated | 6.9 g | |
| Docosahexaenoic Acid (DHA) | 0.06 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4.6 g | |
| Saturated | 14.1 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 445 mg | |
| Calcium | 392 mg | 39% |
| Copper | 0.21 mg | 23% |
| Iron | 4.6 mg | 26% |
| Magnesium | 47.4 mg | 15% |
| Manganese | 0.72 mg | 40% |
| Phosphorus | 478 mg | 68% |
| Potassium | 370 mg | 8% |
| Selenium | 59 µg | 107% |
| Sodium | 1,007 mg | |
| Zinc | 3.4 mg | 43% |
| Thiamin (vitamin B1) | 0.65 mg | 59% |
| Riboflavin (vitamin B2) | 0.78 mg | 71% |
| Niacin (vitamin B3) | 4.6 mg | 33% |
| Pantothenic acid (vitamin B5) | 2.2 mg | 44% |
| Pyridoxine (vitamin B6) | 0.39 mg | 30% |
| Folate (vitamin B9) | 55.4 µg | 14% |
| Cobalamin (vitamin B12) | 1.5 µg | 61% |
| Choline | 332 mg | 78% |
| Vitamin A | 270 µg | 39% |
| Vitamin C | 1.6 mg | 2% |
| Vitamin D (D2 + D3) | 98.6 IU | 16% |
| Vitamin E | 1.8 mg | 12% |
| Vitamin K | 11.1 µg | 12% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.9 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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