Ham and Cheese Toasted Sandwich

This quick and tasty sandwich packs nutrition for breakfast or lunch. For Nunes, this would equal two ounces whole grains, one ounce meat, about 70 discretionary calories (from the cream cheese and cheddar cheese), and about 1/3 cup of her dairy servings.

Yield: 4 servings (serving size: 1 sandwich)

Ingredients

• 1/4  cup  (2 ounces) tub light cream cheese
• 1  tablespoon  chopped fresh basil
• 1  teaspoon  Dijon mustard
• 1/4  teaspoon  freshly ground black pepper
• 8  (1-ounce) slices whole wheat bread
• 4  ounces  low-fat deli ham
• 8  (1/4-inch-thick) slices tomato (about 1 large)
• 1/4  cup  (2 ounces) shredded reduced-fat sharp cheddar cheese

Preparation

Preheat broiler.

Combine first 4 ingredients in small bowl; stir well.

Spread about 1 tablespoon cream cheese mixture over each of 4 bread slices. Top each with 1 ounce ham, 2 tomato slices, and 1 tablespoon cheddar cheese. Place sandwich halves and remaining 4 slices bread on a baking sheet. Broil 2 minutes or until cheese is melted and bread is lightly browned. Top each sandwich half with remaining bread slice. Serve immediately.

Nutritional Information

Calories:

246 (31% from fat)

Fat:

8.6g (sat 4.3g,mono 2.8g,poly 1.1g)

Protein:

16g

Carbohydrate:

28.6g

Fiber:

4.2g

Cholesterol:

25mg

Iron:

2.4mg

Sodium:

859mg

Calcium:

174mg