Red, White and Green Grilled Cheese
| Number of Servings: 4 |
Total Preparation Time: less than 15 minutes |
| Actual Cooking Time: less than 15 minutes |
Source: Deliciously Healthy Family Meals |
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| Main Ingredient: Egg & CheeseMeal Type: Lunch Entrée, Dinner EntréeNutrition Content: Good Source of Calcium, Good Source of FiberOrigin: American
Special Features: Quick to Prepare (under 30 minutes), Kids Love It, Kids Can Help Make It
, Vegetarian
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Recipe and photo courtesy of Keep the Beat™, National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health
Ingredients:
1 teaspoon Garlic, minced (about one-half clove)
1 small Onion, minced (about one-half cup)
2 cups frozen cut Spinach, thawed and drained (or substitute 2 bags, 10 ounces each, fresh leaf Spinach, rinsed)
1/4 teaspoon ground black Pepper
8 slices whole-wheat Bread
1 medium Tomato, rinsed, cut into 4 slices
1 cup shredded part-skim Mozzarella
Nonstick cooking spray
Preparation:
1. Preheat oven to 400 'F. Place a large baking sheet in the oven to preheat for about 10 minutes.
2. Heat garlic with cooking spray in a medium heat. Cook until soft, but not browned. Add onions, and continue to cook until onions are soft, but not browned.
3. Add spinach, and toss gently. Cook until spinach is heated throughout. Season with pepper, and set aside to cool.
4. When the spinach and onions are cool, assemble each sandwich with one slice of bread on the bottom, one tomato slice, 1/2 cup of spinach mixture, 1/4 cup of cheese, and a second slice of bread on top. (For picky eaters, see Cook's Notes below.)
5. Spray the preheated nonstick baking sheet with cooking spray. Place the sandwiches on the baking sheet. Bake for 10 minutes, or until the bottom of each sandwich is browned.
6. Carefully flip sandwiches, and bake for an additional 5 minutes, or until both sides are browned. Serve immediately.
| Nutrient Information |
| Calories: 245 |
| Total Fat: 8 g |
| Saturated Fat: 4 g |
| Polyunsaturated Fat: |
| Monounsaturated Fat: |
| Sodium: 468 mg |
| Carbohydrates: 29 g |
| Protein: 17 g |
| Fiber: 6 g |
| Vitamin A: 130% |
| Vitamin C: 6% |
| Calcium: 350 mg |
| Iron: 15% |
Cook's Notes:
For picky eaters, start with less spinach in the sandwich, and possibly serve the remaining amount on the side.