The Silly Nutrition Undergrad

Grilled Cheese Sandwich, Lightened Up!

Posted on: November 12, 2009

Grilled Cheese Sandwich

The Silly Nutrition Undergrad has moved. Come to Juicy Fresh Bites for new content on health and nutrition!

Grilled cheese sandwiches is the ultimate comfort food.

Yet, it isn’t the best option for an everyday lunch because a typical grilled cheese sandwich (2 slices of white bread + 3oz Cheddar Cheese + butter) will contain 27 grams of fat (18g saturated) and nearly 550 calories (enough to fuel a 60kg person to jog for 60 min).

To enjoy a grilled cheese sandwich in a healthier way, try these 3 simple modifications:

Choose cheese with lower fat content, or stronger flavour.
Choose cheese that are naturally lower in fat (ex. Mozzarella or American). You can also substitute reduced-fat cheese for regular-fat cheese. By doing so, you instantly reduce the fat content of the sandwich, and thereby cut out a big chunk of the calories. Another option is to use sharp cheeses; you will need less amount since they have a strong flavour.

Choose whole-grain bread.
Whole grains are better sources of fiber and other important nutrients, such as potassium, selenium and magnesium. The chewy texture of whole-grains will also encourage you to eat slower, allowing you to savour every bite. Whole grain breads have a lower Glycemic Index (GI) value, which makes it better option for preventing blood sugar spikes and crushes. The higher fiber content will help you stay full longer. For more nutrition information on whole grains, check out Mayo Clinic’s post on Whole Grains vs Refined Grains.

Use cooking oil spray.
Instead of generously buttering your toast before putting it on the grill, try spraying it with cooking oil and then grilling it on a dry skillet. You will still get a nicely brown, crispy toast with gooey, melted cheese centre.

These tips are just a few easy ways to lighten up your grilled cheese sandwich. To take it one step further, try making Sweet-and-Spicy Grilled Cheese Sandwiches — by adding caramelized onions and beefsteak tomatoes, Ellie cooks up a delicious, sweet and spicy variation of the traditional grilled cheese sandwich — a 5-star recipe!

Love grilled cheese but doesn’t have the equipment or the time to make it? Try making grilled cheese sandwich this way — Grilled Cheese! With an Iron!

Do you have a favourite grilled cheese sandwich recipe? Share it here!

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1 Response to "Grilled Cheese Sandwich, Lightened Up!"

Yum! Have you submitted this to the Grilled Cheese Academy yet? http://www.grilledcheeseacademy.com/submitrecipe

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