This sandwich is the perfect combination of fluffiness and nutritional density. By using whole rye bread, we significantly increase the fiber and mineral content, while fresh chard provides a juicy texture and an excellent source of calcium and folates. Thanks to the quality of the ingredients, we achieve an ideal balance without the need for high-calorie sauces, making it a filling option for hikes or light dinners. The pinch of Bonsalt helps balance the vegetable flavors in a healthy way.
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Estimated time: 15 min. prep + 10 min. cooking.
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Difficulty: ⭐ (Easy).
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Servings: 2 portions.
Quality Castelló Ingredients
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160 g of whole rye bread.
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300 g of fresh chard.
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200 g of onion.
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4 organic eggs.
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4 tablespoons of extra virgin olive oil.
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2 cloves of garlic.
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1 pinch of Bonsalt
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black pepper to taste.
Nutritional Analysis and Technical Sheet
Understanding what we eat is vital. Here is the nutritional breakdown per serving:
| Category | Nutrient / Component | Amount (per serving) | Benefit |
| Macronutrients | Protein | 19.4 g | High biological value (eggs). |
| Healthy Fats | 29.5 g | Monounsaturated fatty acids (EVOO). | |
| Carbohydrates | 61.8 g | Slow-release energy (rye). | |
| Key Minerals | Potassium (Bonsalt) | 45 g (per 100g) | Helps with electrolyte balance. |
| Sodium (Bonsalt 0%) | 0 g | 100% free of added sodium. | |
| Vitamins and Others | Dietary Fiber | 13.6 g | Improves intestinal transit. |
| Calories | 610.7 Kcal | A complete and very energizing dish. |
Step-by-Step Instructions (Procedure)
1. Sautéing the Vegetables
Peel the onion and slice it into julienne strips; finely chop the garlic. In a large pan, heat the oil and sauté both ingredients until the onion is tender. Add the chopped chard, cover the pan, and cook for about 13 minutes, stirring occasionally until they shrink down and become soft.
2. Preparing the Omelet
In a separate bowl, beat the organic eggs with the Bonsalt and pepper. Add the cooked vegetables to the eggs, mix well, and pour back into the pan with a few drops of oil. Cook over medium-low heat until the omelet is set to your liking.
3. Assembling the Sandwich
Cut the whole rye bread in half and open it up. Divide the omelet into portions and place them generously inside the bread. Close the sandwich and enjoy a handcrafted, complete meal.
Chef's Secrets
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Flavor Booster: Using Bonsalt enhances the mineral note of the chard without the risks of regular sodium, something essential in a recipe with leafy greens.
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Fluffiness: If you want a taller, airier omelet, add a pinch of baking powder to the eggs before beating them.
Healthy and comforting!
This sandwich shows that takeout food can be nutritious and delicious at the same time.
Would you rather enjoy this chard omelet on rye bread, or would you like to try it with a fresh tomato and avocado salad?
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