Description

Kcal: 366kcal Protein: 29.3 g Carbohydrates: 27.2g Fat: 14.5g Crispy on the outside and wonderfully savory on the inside, this macro-friendly Monte Cristo sandwiches lean chicken ham, melted cheddar cheese, and fresh lettuce between wholesome whole wheat bread. Dipped in a rich egg-white batter and pan-seared to golden perfection, it packs a massive dose of high-quality protein into a satisfying, low-cost meal designed to fuel sustained energy.

Ingredients

• 2 slices (50g) whole wheat bread
• 2 slices (40g) chicken ham
• 1 slice (20g) cheddar cheese
• 1 piece (50g) large egg
• 1 tablespoon (15ml) skimmed milk
• 1 teaspoon (5ml) olive oil
• 3 leaves (15g) lettuce
• salt and pepper, to taste

Directions

1. 1
   Layer the cheddar cheese slice, chicken ham, and fresh lettuce leaves carefully between the two slices of whole wheat bread. Press down gently to help the sandwich hold its structure.
2. 2
   In a shallow dish or wide bowl, vigorously whisk together the large egg, and skimmed milk until completely smooth and fully combined. Season with salt and pepper.
3. 3
   Carefully place the assembled sandwich into the egg mixture. Let it soak for 20 to 30 seconds, then carefully flip it over to ensure both sides and all edges absorb the liquid evenly.
4. 4
   Heat the olive oil in a non-stick skillet over medium-low heat. Carefully transfer the soaked sandwich to the pan.
5. 5
   Cook for about 2 to 3 minutes on each side, pressing down gently with a spatula, until the exterior is beautifully golden brown, the egg coating is cooked through, and the cheese inside is slightly melted. Serve hot.