Southwestern Cheese Panini - 37g Carbs, 5g Fiber
From: EatingWell - July/August 2007
Lots of colorful vegetables and salsa make this cheesy panini prettier
than any grilled cheese you've ever seen. The small amount of Cheddar
cheese in this sandwich goes a long way because it is shredded and sharp.
Serve with a mixed salad and you've got a delightful lunch or light supper.
If you happen to have a panini maker, go ahead and skip Step 3 and grill
the panini according to the manufacturer's directions.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low cholesterol | Healthy weight
| High calcium
Active Time: 25 minutes
Total Time: 25 minutes
Servings: 4
4 oz shredded sharp Cheddar cheese
1 cup shredded zucchini
1/2 cup shredded carrot
1/4 cup finely chopped red onion
1/4 cup prepared salsa
1 Tbsp chopped pickled jalapeno pepper, (optional)
8 slices whole-wheat bread
2 tsp canola oil
Have four 15-oz cans and a medium skillet (not nonstick) ready by
the stove.
Combine Cheddar, zucchini, carrot, onion, salsa and jalapeno (if using)
in a medium bowl. Divide among 4 slices of bread and top with the
remaining bread.
Heat 1 teaspoon canola oil in a large nonstick skillet over medium heat.
Place 2 panini in the pan. Place the medium skillet on top of the panini,
then weigh it down with the cans. Cook the panini until golden on one
side, about 2 minutes. Reduce the heat to medium-low, flip the panini,
replace the top skillet and cans, and cook until the second side is golden,
1 to 3 minutes more. Repeat with another 1 teaspoon oil and the remaining panini.
Servings: 4
Nutrition per Serving:
331 Calories, 14g Fat, 5g Sat, 2g Mono, 30mg Cholesterol, 16g Protein,
37g Carbs, 5g Fiber, 523mg Sodium, 163mg Potassium
Nutrition Bonus: Vitamin A (50% daily value), Calcium (30% dv),
Vitamin C (20% dv), Iron (15% dv).
Carbohydrate Servings: 2
Exchanges: 2 starch, 1 1/2 vegetable, 1 high-fat meat
