Thursday, April 23, 2015

[Healthy_Recipes_For_Diabetic_Friends] Grilled Cheese and Greens - 31g Carbs, 5g Fiber, 4g Sugar


Grilled Cheese and Greens - 31g Carbs, 5g Fiber, 4g Sugar

Sneak soft cooked greens into the middle of a warm grilled cheese sandwich to add a bit of nutrition to this comforting meal. Substitute your favorite greens for kale if you like, and try with oozy Taleggio cheese for a sophisticated twist.
Serves: 4
Special Diets:
    High Fiber
    Sugar Conscious

1 Tbsp extra-virgin olive oil
1 clove garlic, thinly sliced
1 bunch (about 8 oz) kale, thick stems removed and leaves shredded
8 slices whole grain bread
8 slices Swiss or Gruyère cheese (about 8 oz total)
Olive or canola spray oil

In a large skillet, heat olive oil over medium-high heat until hot. Add garlic and kale. Cover and cook 5 minutes, stirring occasionally. Uncover, reduce heat to medium and continue to cook about 5 minutes or until kale is very soft, stirring frequently.

Arrange 4 bread slices on a work surface. Top each with one slice of cheese. Divide cooked kale evenly among slices, spreading kale to an even layer. Top each with an additional slice of cheese and bread. Spray both sides of each sandwich with oil.

Heat a large skillet over medium heat until hot. Add 2 sandwiches and cook 4 to 5 minutes per side or until bread is golden brown and cheese has melted, pressing flat with a spatula occasionally. Serve immediately.

Serves: 4
Nutrition per Serving:  410 Calories, 200 from Fat, 22g Total Fat, 11g Saturated Fat, 50mg Cholesterol, 350mg Sodium, 31g Carbs, 5g Dietary Fiber, 4g Sugar, 24g  Protein


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