Note: This recipe is especially for teens with diabetes, but can be a nutritious part of almost anyone's diet.

This classic dish is sure to bring a smile to your face, and it's also a good way to sneak some calcium into your diet.

Prep time: 10 minutes

Ingredients:

• 1 oz. light cheddar cheese
• 2 slices whole-wheat bread
• 1½ tsp. light margarine
• 2 tbsp. egg substitute
• 1 tbsp. skim milk

Directions:

1. Place cheese on one slice of bread. Top with remaining bread slice.
2. In a shallow bowl, combine egg substitute and skim milk.
3. Melt margarine in a large nonstick skillet.
4. Dip sandwiches in egg mixture.
5. Cook sandwiches for 3 minutes on each side or until golden.

Serves: 1

Serving size: 1 sandwich

Nutritional analysis (per serving):
297 calories
18 g protein
14 g fat
7 g sat. fat
25 g carbohydrate
4 g fiber
30 mg cholesterol
566 mg sodium
278 mg calcium
1.9 mg iron

Diabetic exchanges:
1½ carbohydrate exchanges

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
Serve with tomato soup. Consider adding fresh tomato slices to the sandwich before cooking.

Reviewed by: Allison Brinkley, RD, CNSC, LD/N
Date reviewed: July 2012