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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

What you need:

This Recipe's ingredients:  

  • 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's ingredients:

  • 2 slices white bread
  • 2 slices American cheese
  • 1 tbsp butter

What to do:

  1. Toast bread.
  2. Add cheese slices to one slice of bread.
  3. Top with other slice of bread.
  4. Wrap sandwich in paper towel.
  5. Microwave on HIGH for 20 seconds or until cheese is melted (do not overcook).

Nutritional analysis (per serving):

This Recipe:

  • 298 calories
  • 21g protein
  • 10g fat
  • 5.4g sat. fat
  • 31g carbohydrate
  • 6g fiber
  • 26mg cholesterol
  • 1203mg sodium
  • 704mg calcium
  • 5.4mg iron
  • 120mcg folic acid

Traditional Recipe:

  • 380 calories
  • 16g protein
  • 24g fat
  • 15g sat. fat
  • 25g carbohydrate
  • 1g fiber
  • 62mg cholesterol
  • 1184mg sodium
  • 359mg calcium
  • 2mg iron
  • 120mcg folic acid

Serves: 1

Serving size: 1 sandwich

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: 04-11-2015