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
Date reviewed: May 2011
Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.