It's made with my handy english muffin microwave gadget.
Here's the recipe:
* Exported from MasterCook *
Ham and Cheese on "Rye"
Recipe By :Ginny Larsen
Serving Size : 1
Categories : Bread/lunch/Pork
Amount Measure Ingredient -- Preparation Method
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2 tablespoons almond flour, Honeyville -- (I use Honeyville blanched almond flour. You can use almond meal if you prefer or that's what you have)
1 tablespoon flax meal, Golden
2 tablespoons parmesan cheese -- grated (I used the canned stuff)
1/2 teaspoon baking powder
sprinkle salt -- (I gave it about 4 or 5 shakes... not much)
1/2 teaspoon caraway seeds
1 large egg
1 tablespoon extra virgin olive oil
2 tablespoons coffee -- (nice way to use left over coffee from the morning)
Ham and cheese filling
1 teaspoon mustard -- Or however much you like
1 ounce ham slices -- (I used deli ham, low sodium, thinly sliced) I actually don't know how much I used. Pile on how much you like.
1 ounce Swiss cheese slice
For the bun: Put the first 5 dry ingredients in a small bowl (a cereal bowl will do). Make a well in the middle and add the liquid ingredients. Mix it well.
Take a microwave english muffin container (available at Walmart in the microwave section), or another microwave container of your choice, and put half of the batter in. Microwave on high approximately 1 minute.
Plop it out on the counter and wipe out the container with a paper towel. Pour in the remainder of the batter and microwave again for 1 minute.
Fix the sandwich by spreading on the mustard and adding your ham and cheese.
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Per Serving: 531 Calories; 44g Fat (73.2% calories from fat); 27g Protein; 9g Carbohydrate; 4g Dietary Fiber; 235mg Cholesterol; 1019mg Sodium. Exchanges: 3 Lean Meat; 0 Vegetable; 5 Fat; 0 Other Carbohydrates.
NOTES : 5 g. net carbs