Kale & Onion Grilled Cheese Sandwich

Kale & Onion Grilled Cheese Sandwich
Fat 65%Carbs 19%Protein 16%
Percent Calories

1 serving of kale & onion grilled cheese sandwich contains 922 Calories The macronutrient breakdown is 19% carbs, 65% fat, and 16% protein. This is a good source of protein (69% of your Daily Value), fiber (31% of your Daily Value), and potassium (14% of your Daily Value).

Makes
1 serving
Prep Time
10 minutes
Cook Time
21 minutes

Ingredients

Directions

  1. Preheat oven to 300 degrees F.
  2. Bring a small pot of water to a boil; add kale. Remove from heat; let stand 4 minutes or until kale is bright green. Drain; rinse kale under cold water until cool. Pat leaves dry.
  3. Heat a skillet over medium-high heat. Add oil; swirl to coat. Add onion, pepper, and salt. Cook 10 minutes or until onion is tender and browned, stirring frequently.
  4. Remove from heat; stir in vinegar, tossing to coat.
  5. Heat a large nonstick skillet over medium heat. Lightly coat 1 side of each bread slice with cooking spray. Working with 2 slices at a time, arrange bread in pan, sprayed side down.
  6. Cook 1 1/2 minutes or until bread begins to brown. Sprinkle 1 tablespoon Parmesan on 1 bread slice in pan. Top with 1 kale leaf, one-fourth of onion mixture, and about 1/4 cup gruyere. Top with other toasted bread slice.
  7. Bake for about 5 minutes or until cheese melts. Enjoy!

Nutrition Facts

For 1 serving of kale & onion grilled cheese sandwich (394g)

NutrientValue%DV
Calories922
Fats67g 86%
Saturated fats20g 102%
Trans fats1g
Cholesterol88mg 29%
Sodium845mg 37%
Carbs44g 16%
Net carbs35g
Fiber9g 31%
Sugar6g
Protein38g
Calcium1019mg 102%
Iron3mg 40%
Potassium657mg 14%
Vitamin D0.5μg 3%
Vitamins and Minerals
Alpha carotene0μg
Beta carotene10682μg
Caffeine0mg
Choline37mg 7%
Copper1mg 66%
Fluoride0μg
Folate (B9)51μg 13%
Lycopene0μg
Magnesium118mg 28%
Manganese2mg 82%
Niacin4mg 23%
Pantothenic acid1mg 20%
Phosphorus772mg 110%
Retinol214μg
Riboflavin (B2)1mg 42%
Selenium44μg 80%
Theobromine0mg
Thiamine0.4mg 30%
Vitamin A IU18517IU
Vitamin A1105μg 123%
Vitamin B122μg 102%
Vitamin B61mg 45%
Vitamin C55mg 61%
Vitamin D IU20IU
Vitamin D20μg
Vitamin D30.5μg
Vitamin E8mg 56%
Vitamin K1088μg 907%
Zinc5mg 49%
Sugars
Sugar6g
Sucrose1g
Glucose2g
Fructose2g
Lactose0g
Maltose0.4g
Galactose0g
Starch0g
Fats
Saturated fats20g 102%
Monounsaturated fats31g
Polyunsaturated fats11g
Trans fats1g
Fatty Acids
Total omega 31g
Total omega 64g
Alpha Linolenic Acid (ALA)1g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine1g
Aspartic acid2g
Cystine0.4g
Glutamic acid7g
Glycine1g
Histidine1g
Hydroxyproline0g
Isoleucine2g
Leucine3g
Lysine3g
Methionine1g
Phenylalanine2g
Proline4g
Serine2g
Threonine1g
Tryptophan0.5g
Tyrosine2g
Valine2g