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Red, White, and Green Grilled Cheese

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So good, your children might not even notice the “green stuff”

Recipe Source: Deliciously Healthy Family Meals

Prep time Cook time Yields Serving Size
15 minutes 15 minutes 4 servings 1 sandwich


1 tsp  garlic, minced (about 1/2 clove)
1  small onion, minced (about 1/2 cup)
2 C  frozen cut spinach, thawed and drained (or substitute 2 bags (10 oz each) fresh leaf spinach, rinsed)
1/4 tsp  ground black pepper
8 slices  whole-wheat bread
1   medium tomato, rinsed, cut into 4 slices
1 C  shredded part-skim mozzarella cheese
Nonstick cooking spray
Grilled_Cheese_healthy_eating_108248723.jpgNutrition Facts 

Calories 254
Total fat 8 g
Saturated fat 4 g
Cholesterol 18 mg
Sodium 468 mg
Total fiber 6 g
Protein 17 g
Carbohydrates 29 g
Potassium 364 mg
Vitamin A 130%
Vitamin C 6%
Calcium 35%
Iron 15%

Percent Daily Values are based on a 2,000 calorie diet.


1, Preheat oven to 400 °F.  Place a large baking sheet in the oven to preheat for about 10 minutes.
2, Heat garlic with cooking spray in a medium sauté pan over medium heat.  Cook until soft, but not browned.  Add onions, and continue to cook until the onions are soft, but not browned.
3, Add spinach, and toss gently.  Cook until the spinach is heated throughout.  Season with pepper, and set aside to cool.
4, When the spinach and onions are cool, assemble each sandwich with one slice of bread on the bottom, one tomato slice, 1/2cup of spinach mixture, 1/4cup of cheese, and a second slice of bread on the top. (For picky eaters, see Healthy Eating Two Ways suggestion below.)
5, Spray the preheated nonstick baking sheet with cooking spray.  Place the sandwiches on the baking sheet.  Bake for 10 minutes, or until the bottom of each sandwich is browned.
6, Carefully flip sandwiches, and bake for an additional 5 minutes, or until both sides are browned.  Serve immediately.

For picky eaters, start with less spinach in the sandwich, and possibly serve the remaining amount on the side.

Photo & recipe courtesy of Keep the Beat™, National Heart, Lung, and Blood Institute.
™Keep the Beat is a trademark of the U.S. Department of Health and Human Services.

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