Make a guilt-free grilled cheese sandwich

It all starts with the fixings. Begin with a good bread choice like whole wheat bread or tortilla that contains whole grains - that usually means a good fiber source that will help keep you fuller, longer along with stabilizing blood sugar. Try Ezekiel Sesame Sprouted Bread and Mission brand Whole Wheat tortillas, which average 3 to 5 grams of fiber.

Rather than butter, reduced calorie spreads or even better a scant spray of olive oil provides only about 5 calories and coats evenly. Compare that to the 90 to 110 calories per serving of butter or full fatted margarine.

On the inside, give your sandwich a tangy wake-up call with spicy mustard or sun dried tomato olive spread.

Then, there's the cheese. You don't have to use full fatted American, cheddar or others that are made with cream. Try Feta or goat cheese that average 4 to 6 fat grams rather than the typical 9 grams per ounce. (Which translates to 50 to 60 fat calories rather than 100.) Even light, blended and shredded versions do the trick while lowering the fat quotient.

Adding produce ups the nutrient profile. Thinly sliced tomato or peppery Arugula give your sandwich a dose of health as well offer more taste and texture to keep you satisfied. Tomatoes can be grilled with the sandwich, but add the Arugula afterward to prevent wilting.

If you're making a Mexican version, add a bit of lean luncheon meat like ham to provide a bit more taste along with protein for staying power.

Finally, when it comes to sides, you want to lose the chips and get yourself a crisp Fuji or Asian pear, to give you that crunch you're looking for.



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