Grilled Cheese and Ham Sandwich
2 tablespoons Kraft FF Mayo
1/2 tsp. prepared mustard
4 sliced reduced calorie bread
1 (2.5 oz) package Carl Buddig 90% lean ham
2 (3/4 oz) slices Kraft Reduced fat American or Cheddar Cheese
Spray a large skillet with butter-flavored cooking spray. In a small bowl, combine mayonaise and mustard. Spread mayo mixture evenly over 2 sliced of bread. Evenly divide ham slices on prepared bread slices. Top each with 1 slice cheese and remaining slice of bread. Place sandwiches in prepared skillet. Cover and brown on medium heat about 3 minutes. Quickly spray tops of bread with butter-flavored cooking spray and flip sandwiches over. Cover skillet again and brown just until cheese is melted, about 1-2 minutes. Serve at once.
HE 2 1/4 Protein, 1 Bread, 10 Optional cals
194 cals, 5 gm fat, 17 gm protein, 18 gm carbo, 907 sodium, 1 gm fiber
2 meat, 1 starch
HINT: Bread browns quickly to watch closely.
Cream of Tomato Soup
3 cups canned tomatoes, undrained (28-ounce can) or 4 medium fresh tomatoes, skinned and chopped
1/2 cup chopped onion
1/2 cup chopped celery
1/4 cup chopped fresh parsley or 2 teaspoons dried parsley flakes
3 cups skim milk
1/4 cup all-purpose flour
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper
In a large covered saucepan, combine tomatoes, onion, celery and parsley. Cook over medium-low heat until vegetables are tender, about 10 minutes. Pour into blender container. Cover and blend until smooth, about 30 seconds. In a large covered jar, combine skim milk and flour. Shake well to combine. Pour milk mixture into a large saucepan sprayed with butter-flavored cooking spray and cook over medium heat until mixture is heated through, stirring constantly. Stir blended tomato mixture into milk mixture. Add parsley flakes and black pepper. Stir to combine. Serve at once.
Serves 4 (1 1/2 cups).
Each serving equals: 149 calories, 1 gram fat, 9 grams protein, 26 grams carbohydrates, 433 milligrams sodium and 2 grams fiber.
Healthy Exchanges is a column printed weekly in The Newton Kansan. Recipes are prepared and tested in the kitchen of JoAnna Lund of DeWitt, Iowa.