Cheese, if You Please
6 ways to lighten up your favorite cheese dishes
Cheese Recipes continued...
Yield: 4 servings
Per serving (if all of the crumb mixture is used): 234
calories, 32 g protein, 14 g carbohydrate, 5 g fat, 1.9 g saturated fat, 78 mg
cholesterol, 1.3 g fiber, 268 mg sodium. Calories from fat: 20%.
Deluxe Grilled Cheese Sandwich
Journal as: 2 servings of whole wheat bread + 1 ounce
regular cheese + 1 tsp light margarine + serving of raw vegetables
OR 1 "sandwich and burger, veggie burger or sandwich"
One of the most common ways to enjoy cheese is as a grilled cheese sandwich.
Here's a deluxe and healthful rendition of the old favorite.
4 slices whole-wheat bread
2 teaspoons less-fat margarine (with 8 grams of fat per tablespoon)
3 ounces fresh mozzarella cheese, thinly sliced (or shredded reduced-fat Swiss
cheese or Jarlsberg Lite or part-skim mozzarella)
1 medium vine-ripened tomato, thinly sliced
Freshly ground pepper
Salt to taste (if desired)
About 1/2 cup fresh basil leaves
- Begin heating a nonstick griddle pan (or similar) over medium heat. Coat
one side of all 4 slices with the less-fat margarine.
- Place two bread slices, buttered side down, on griddle. Top with cheese,
then sliced tomato, pepper (and salt if desired), and fresh basil leaves. Top
with the remaining two bread slices (buttered side up).
- When bottom side is golden (2-3 minutes), flip sandwiches over and grill
until other side until golden (2-3 minutes). Cut each sandwich diagonally and
Yield: 2 sandwiches
Per sandwich: 323 calories, 19 g protein, 37 g carbohydrate, 12
g fat (5.5 g saturated fat), 23 mg cholesterol, 5.2 g fiber, 615 mg sodium.
Calories from fat: 33%.