Secrets to Great (Guilt-Free) Grilled Cheese
By: Stepfanie Romine,
SparkPeople Blogger
5/21/2012 2:00 PM
: 35 comments
: 21,069 Views
Forget the cellophane-wrapped cheese slices and spongy white bread! It's time for a grown-up grilled cheese! Even if you're tracking calories and eating healthier meals, there's still room for this comfort food.
So how can you guarantee that this classic sandwich turns out just as good as you'd imagine? Follow these tips:
For under 500 calories, you can turn grilled cheese into a real meal!
The basics:
2 slices whole-wheat bread
1 teaspoon butter
1 ounce shredded cheese
=331 calories, 17 g fat, 13 g protein
Our favorite grilled cheese combos:
1/4 avocado
2 tablespoons sliced red onion
1 roasted red pepper, sliced
+ 84 calories, 7 g fat
3 slices tomato
1 tablespoon pesto
+ 82 calories, 6 g fat
2 slices cooked bacon, cut in half, excess fat blotted away
4 sauteed mushrooms
+ 78 calories, 6 g fat
1 teaspoon Dijon mustard
1/2 pear or apple, sliced thinly
+ 46 calories, 0 g fat
3 ounces white-meat turkey
Handful arugula
1 tablespoon all-fruit spread
+ 133 calories, 1 g fat
1 poached or "fried" egg
1 slice bacon
+ 106 calories, 8 g fat
Some of our favorite recipes!
Coach Nicole's Grown Up Grilled Cheese
Grilled Cheese Pizza Sandwich
Grilled Chicken Sandwich with Goat Cheese and Pesto
Grilled Deluxe Cheese Sandwich
What fills your favorite grilled cheese? Do you like grilled cheese with soup or on its own?
So how can you guarantee that this classic sandwich turns out just as good as you'd imagine? Follow these tips:
- Use good bread. Choose bakery bread, one that's firm not spongy. This isn't a time for a pita, sandwich thin, or flatbread, which won't grill as easily. Whole-wheat is best; avoid seeded whole-grain breads--the nuts and seeds can sometimes burn.
- Use shredded cheese, which melts more evenly. A little bit goes a long way--use about an ounce. Grate it yourself for even better results.
- Coat the bread evenly with nonstick spray or butter--just a little won't add many calories, but it will taste amazing. One teaspoon of room-temperature butter should be enough to coat both sides of bread, for 34 calories. (Don't use margarine; it's more likely to burn.)
- Keep heat medium-low. Start out on high and you'll end up with burned bread and cold cheese.
- Use a nonstick skillet so the cheese doesn't stick to the pan. You also won't have to use as much fat, which is not only healthier but can prevent a soggy sandwich.
- Choose gooey cheese--mozzarella, jack, provolone, cheddar, and fontina are all great grilling cheeses. Hard cheeses like Parmesan and Asiago and creamy cheeses like goat and feta don't melt as well.
- Cook 2 minutes per side, then cover until the bread is toasted and the cheese melts. Covering it helps the cheese melt before the bread burns.
For under 500 calories, you can turn grilled cheese into a real meal!
The basics:
2 slices whole-wheat bread
1 teaspoon butter
1 ounce shredded cheese
=331 calories, 17 g fat, 13 g protein
Our favorite grilled cheese combos:
1/4 avocado
2 tablespoons sliced red onion
1 roasted red pepper, sliced
+ 84 calories, 7 g fat
3 slices tomato
1 tablespoon pesto
+ 82 calories, 6 g fat
2 slices cooked bacon, cut in half, excess fat blotted away
4 sauteed mushrooms
+ 78 calories, 6 g fat
1 teaspoon Dijon mustard
1/2 pear or apple, sliced thinly
+ 46 calories, 0 g fat
3 ounces white-meat turkey
Handful arugula
1 tablespoon all-fruit spread
+ 133 calories, 1 g fat
1 poached or "fried" egg
1 slice bacon
+ 106 calories, 8 g fat
Some of our favorite recipes!
Coach Nicole's Grown Up Grilled Cheese
Grilled Cheese Pizza Sandwich
Grilled Chicken Sandwich with Goat Cheese and Pesto
Grilled Deluxe Cheese Sandwich
What fills your favorite grilled cheese? Do you like grilled cheese with soup or on its own?
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Comments
- 1/12/2013 6:08:51 PM
Thanks for the hint on the tsp of butter - the flavor is really important on that sandwich we love so much! - 6/11/2012 4:39:05 PM
Jo - 6/9/2012 12:00:32 PM
I have turned my family to grilled cheese w/ 12 grain bread. I usually only need one slice and half ounce of cheese to get my craving "licked". lol.
I'm a bad girl using Velvetta... I know it is processed junk. Can't give it up. Moderation right?
Excuse is the stats for 2 slices of 12grain and 1 oz velvetta: calories 305 carbs 43 fat 10 protein 11. Compares to the example in the blog article.
However, I will try my reduced fat shredded cheese that I use on nachos, next time. :) - 5/30/2012 12:57:58 AM
Also good - add salsa. This tastes best on a heavier bread, like Brownberry whole wheat bread. - 5/29/2012 11:32:04 AM
One of the best sandwiches I ever ate in a cafe had apple slices and sunflower seed kernels with cheese melted over them. Another yum! You can definitely go light with cheese on this if you wish - melt it open-face under a toaster oven broiler and use just enough grated cheese to keep the seeds from falling off :^) - 5/22/2012 11:12:49 AM
- 5/21/2012 8:01:44 PM
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