Grilled Cheese with Turkey and Arugula
Everyone loves grilled cheese. This high protein version has less fat and a serving of veggies. Serve with a wedge of apple and you’ve got the four food groups.
Makes 4 sandwiches or 16 appetizer-size sandwiches
8 slices thinly sliced, whole-wheat bread
4 slices low sodium turkey deli meat
2 cups arugula or baby spinach leaves
4 ounces thinly sliced part skim mozzarella
4 tablespoons reduced-fat, trans-fat free, soft tub margarine
non-stick cooking spray
Top four slices of the bread with one slice of the turkey, 1/2 cup of the arugula or spinach, and one once of the cheese. Press the remaining slices of bread on top of the cheese.
Coat a large skillet with cooking spray and warm over medium heat. Add half the margarine. When the margarine is melted transfer the sandwiches to a skillet and cook for 2 to 4 minutes on one side until golden. Spread the top of the sandwiches with the remaining margarine and flip. Cook and additional 2 to 4 minutes, until the cheese is melted and the filling is hot. Transfer the sandwiches to a cutting board and cut in half or into quarters. Serve immediately.
Nutritional Stats Per Serving (1 sandwich)
406 calories. 21 g protein, 26 g carbohydrates, 18 g fat (5 g saturated), 28 mg cholesterol, 6 g fiber, 652 mg sodium.