Saturday, October 1, 2011

Grown-up Grilled Cheese Sandwich

Upgrade your grilled cheese from American on white to something with more nutrition and flavor!  Traditionally, if you order this out for lunch, it is greasy from the tablespoons of butter and extra cheese.  By making it at home you can limit the amount of cheese and extra fat needed to please your palate.

This easy lunch is ready in less than 10 minutes and perfect for a rainy afternoon.  Whole wheat bread add extra fiber, vitamins and minerals and keeps you satisfied longer, plus it has a heartier texture and way more flavor!  Switching from processed American cheese to a Swiss variety lowers the amount of sodium and preservatives and gives it a new flavor.  You could do cheddar too, although it is higher in fat and calories and takes forever to melt because of its high melting point.  Changing from butter to a healthy oil margarine (Olivio, Smart Balance light, Earth Balance, Can't Believe it's Not Butter) eliminates extra saturated fat in the diet, which can raise cholesterol.  Just be sure that hydrogenated oils are not in the ingredients list (that's the sneaky way to disguise a trans fat).

Add your favorite veggies (red peppers, tomato, onion, mushrooms, eggplant, squash) to bulk up the nutrition and the volume. Complete your meal with a side salad or raw veggies and this meal will hold you over for hours.  To make this extra tasty I whipped up some honey mustard and spread that on too!

If you are concerned about fat and sodium in the cheese, Alpine Lace is a great swiss that is low sodium, and lower on calories (~40 calories per slice)

Grown-Up Grilled Cheese
Makes 1 sandwich

1 Tbsp light margarine (Smart Balance, Olivio, Brummel and Brown etc)
2 pieces whole wheat bread
2 slices swiss cheese (thinly sliced)
2 slices tomato
2 slices red onion
1 Tbsp honey mustard*
Pepper, to taste

Nutrition Facts: 360 calories, 36 g carbohydrate, 18 g protein, 16 g fat, 6 g fiber, 500 mg sodium

*Make your own honey mustard 
2 tsp honey
3 Tbsp mustard
2 Tbsp light mayo... Mix well

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