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How To Make a Healthy Grilled Cheese Sandwich

April is Grilled Cheese Month!

The grilled cheese is one of the best sandwiches out there, and, let’s face it, one of the least healthy choices around. Soaked in butter and fried, often made with full fat cheeses and white bread, it can be a heart attack waiting to happen, full of fat and high in both calories and refined carbohydrates. How can you make a grilled cheese sandwich part of your healthy lifestyle?

Start with a good bread choice. Whole Wheat, whole grain, multigrain – avoid breads that contain white flour, bleached white flour, and high fructose corn syrup. Pick a bread with a high fiber content – at least 3 grams per serving.

Choose the right cheese. Select a low-sodium natural cheese with no artificial colors, and look for a cheese made from lower fat milk. A stronger flavored cheese, like a sharp or New York sharp cheddar, will allow you to use a little bit less and still have the same pleasurable taste.

Avoid butter. Sad, but necessary. Butter is extremely high in fat and calories, and it’s not necessary to making a delicious sandwich. Spray your pan with a little bit of olive oil, instead. Olive oils are available with herbal blends and they add a nice touch. If you really must have a buttery flavor, use a non-hydrogenated butter type spread.

Explore alternatives to frying. Panini pressed, toasted or broiled – all can be great lower fat methods of cooking.

Realize that the sandwich isn’t the entire meal. A sandwich that is a bit higher in fat can be balanced out by eating half of it, paired with a salad and some fruit.

Add tomato, avocado, apple, sliced turkey or low fat ham. There are some delicious versions of the grilled cheese with less traditional ingredients.

What are your favorite ways to enjoy a grilled cheese sandwich?

Also Read:

Denny’s Diet Disaster: Fried Cheese Melt

Friendly’s Grilled Cheese BurgerMelt Another Fast-Food Calorie Bomb

April 1st, 2011

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(Page 1 of 1, 2 total comments)


Non-butter version of Grilled Cheese:
Toast the bread
Place one slice on a plate, add sliced cheese, sliced tomato, avocado, or whatever
Add the other slice of toast
Place in a microwave & nuke on high for 30 seconds or so

posted May 28th, 2011 8:29 pm


I love grilled cheese sandwiches, and I rarely eat them so i don't feel too guilty when I do. However, I love putting veggies like avocado and tomato on them. I buy the reduced-fat cheddar or American cheese. Another way to enjoy but cut back on the butter is to just use a small amount in the pan, enough for the frying, rather than smearing it all over the bread before frying. I do this and use probably less than one tablespoon per sandwich. Still not great, but better. Unfortunately I don't think there's any way to make anything with "cheese" in the name super-healthy, but we can improve it.

posted Apr 7th, 2011 11:01 am


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