I’ve retrofitted last Tuesday’s banana split protein shake post into what I’m now calling “Protein Express” recipes (for now anyway; if you guys think the expression is too corny and have better ideas, please make suggestions!). The idea is to give you a recipe that satisfies two main requirements: 1.) It provides at least 20g of protein per serving, and 2.) it takes 15 minutes or less to make (hence the word “express” in the title). It should also fit into the general, somewhat esoteric idea of being “healthy” as well (e.g., no excessive amounts of carbs or fat), but that goes without saying for the recipes you find here, anyway.
Expect a quick, healthy, protein-packed recipe every Tuesday for the time being, starting with this one.
The kiddie classic version of a grilled cheese sandwich calls for white bread and processed American singles, neither of which are among any nutritionist’s recommendations. This recipe employs whole wheat bread, a slimmer cheese (part-skim mozzarella), and a few extra ingredients for added flavor and nutritional brownie points (including almost 30g of protein and 7g of fiber). Pair it with a good tomato soup (recipe forthcoming in a future post) to make a full-blown meal that satisfies both your diet regimen and your comfort food cravings.
Hit the jump for the deets!
2 slices whole wheat bread
2 oz sliced honey-baked ham
1/4 C part-skim shredded mozzarella cheese, divided
1/4 C fresh spinach leaves
1 Tbsp yogurt-margarine blend (such as Brummel & Brown), divided
1 Tbsp course ground mustard (optional), divided
Spread one slice of bread with 1/2 Tbsp of the margarine blend on one side and 1/2 Tbsp of mustard on the other. Lay the bread margarine-side down on a plate. On top of the bread, layer half of the cheese, the ham, the spinach leaves, and the rest of the cheese. Spread the remaining margarine blend and mustard on the other slice of bread like the first slice, and lay the bread on top of the sandwich, this time margarine-side up.
Heat a non-stick pan over medium to medium-high heat. Carefully place the sandwich on the pan and apply light pressure with either a spatula or another pan. The pressure will help the bread to crisp up and the heat to seep through to melt the cheese.
Once the bread is golden brown (approximately 2-4 minutes), flip the sandwich over and again apply pressure to the sandwich. Once this side of the sandwich is golden brown (should take less time than the first side), remove it from heat. Allow a couple minutes for the sandwich to cool, and then serve immediately.
Nutritional data: 327 Calories, 15g fat, 5g sat fat, 26g total carbs, 7g fiber, 29g protein
I’d love to know what you guys think about regularly posting recipes with this focus. Comments, please?