Eating Well Lunch PDF Cookbook

Tomato & Provolone Sandwiches Makes: 4 servings Active time: 15 minutes Total: 15 minutes Heart Health Diabetes Weight Loss Gluten Free There’s something magical about a simple bread-and-tomato sandwich, but this one is even better topped with melted provolone cheese and tarragon-garlic mayo. 1 small clove garlic, finely chopped 1/4 cup low-fat mayonnaise 2 tablespoons chopped fresh tarragon or basil or 1 teaspoon dried 1 tablespoon lemon juice 1/4 teaspoon freshly ground pepper Pinch of salt 8 slices whole-grain country bread 4 slices provolone cheese (about 4 ounces) 2 large or 3 medium tomatoes (about 11/2 pounds), sliced 1/2 inch thick 1. Position rack in upper third of oven; preheat broiler. 2. Mash garlic on a cutting board with the side of a chef’s knife or a spoon until a paste forms. Transfer to a small bowl and combine with mayonnaise, tarragon (or basil), lemon juice, pepper and salt. 3. Place bread on a large baking sheet and broil until lightly toasted, 1 to 2 minutes. Turn the bread over and divide cheese among 4 of the pieces. Continue broiling until the cheese is melted, 1 to 2 minutes. 4. Assemble sandwiches with tomato and the garlic-herb mayonnaise. Top with the melted cheese bread.

Per serving: 389 calories; 20 g fat (7 g sat, 9 g mono); 23 mg cholesterol; 36 g carbohydrate; 4 g added sugars; 17 g protein; 6 g fiber; 677 mg sodium; 427 mg potassium. Nutrition bonus: Calcium (30% daily value), Vitamin C (23% dv), Vitamin A (21% dv), Magnesium (18% dv), Folate (17% dv), Zinc (15% dv). Carbohydrate Servings: 2 Exchanges: 2 starch, 1 vegetable, 1 high-fat meat, 21/2 fat