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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 serve.

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%.

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Reviewed on January 06, 2006

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