Mealtime Makeover: Grilled Cheese
Whole-grain bread, reduced-fat cheese, and no frying make this favorite sandwich nutritious. Goes great with a glass of skim milk and some low-sodium tomato soup. And this no-stove-needed recipe is one kids can make it on their own!
Prep time: 5 minutes
Ingredients:
This Recipe:
- 2 slices whole-wheat or whole-grain bread (at least 3 grams of fiber per slice)
- 2 slices of reduced-fat American cheese
Traditional Recipe:
- 2 slices white bread
- 2 slices American cheese
- 1 tbsp butter
Directions:
- Toast bread.
- Add cheese slices to one slice of bread.
- Top with other slice of bread.
- Wrap sandwich in paper towel.
- Microwave on HIGH for 20 seconds or until cheese is melted (do not overcook).
Serves: 1
Serving size: 1 sandwich
Nutritional analysis (per serving):
| This Recipe | Traditional Recipe |
| 298 calories | 380 calories |
| 21 g protein | 16 g protein |
| 10 g fat | 24 g fat |
| 5.4 g sat. fat | 15 g sat. fat |
| 31 g carbohydrate | 25 g carbohydrate |
| 6 g fiber | 1 g fiber |
| 26 mg cholesterol | 62 mg cholesterol |
| 1203 mg sodium | 1184 mg sodium |
| 704 mg calcium | 359 mg calcium |
| 5.4 mg iron | 2 mg iron |
| 120 mcg folic acid | 68 mcg folic acid |
Note: Nutritional analysis may vary depending on ingredient brands used.
Variations and suggestions:
Add tomato slices between cheese slices before microwaving to sneak in an extra vegetable serving.
Reviewed by: Mary L. Gavin, MD
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