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Monday, September 4, 2017

Ham and Cheese Roll - Less Calorie

Ham and Cheese roll is one of my kids' favorite "baon" to school and I love it cause it's very easy to prepare. My kids are very active and based on the USDA, active kids whose age ranges from 7 to 12 need 1800 to 2400 calories per day. A single roll of ham and cheese may contain 400 calories which is around 40 to 60 % of their recommended intake of calories which is high enough considering the other calories that they will consume for the rest of the day.

When making ham and cheese roll, I always make sure that I am making it in a healthy way. I can minimize the calorie content by choosing the best ingredients available in the supermarket.

Bread - Instead of using white bread that's made from refined flour, I use wheat bread (Gardenia wheat bread is great for me) as it contains whole grains which is good in digestion and lowers the risk of heart attack to 20 %. Wheat bread has so many health benefits such as B vitamins, vitamin E, magnesium, phosphorus, iron and zinc, see this link to learn more about the benefits you can get from eating wheat bread.

Ham - I always check the nutritional label of different ham brands. Studies show that smoked ham has less fat content.  A regular ham may contain 4.8 grams of fat per slice while you can get 96 % lesser fat when you go for pre-sliced smoked ham for your ham and cheese roll.

Cheese - I don't put so much stress on cheese as I only put some of it in my ham and cheese rolls. My kids are not a cheese lover, so a very thin slice for them is enough. However, if you really want to prepare a healthy food for them, I would suggest buying Swiss cheese which is popular for its holes. Swiss cheese is high in protein and Vitamin B12 and also contains less fats compared to cheddar cheese.

Veggies - this is optional but putting lettuce on my ham and cheese makes it healthier as lettuce contains with so much health benefits like Vitamin K, A and C, it is also rich in manganese, potassium and iron.

4 slices of wheat bread
2 ounces ham, sliced into 4 thick strips
1 1/2 ounces Swiss/cheddar cheese, sliced into thin strips
1/2 cup bread crumbs
1 medium egg, beaten
2 cups Canola Oil
toothpick to lock the rolls

Dipping sauce:
1/3 cup of Lady's mayonnaise


  • Remove the dark ends of the wheat bread.
  • Heat the canola oil in a frying pan.
  • Lay each wheat bread slice, flatten by pressing.
  • Arrange the ham and cheese on the bread. Roll the bread until the filling is covered. Lock with a toothpick.
  • Dip each rolled bread in beaten egg then roll in the bread crumbs.
  • Fry in moderate heat until the color turns golden brown (approximately 5 to 7 minutes).
  • Place a thick paper towels in the strainer then place then cooked rolls and let it drains.
  • Arrange in the plate, put some lettuce if desired.
  • For the dipping sauce, simply mix shredded lettuce, pepper and mayonnaise to make it look like coleslaw, sprinkle with salt to taste.

Serve and enjoy!

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