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Mealtime Makeovers

Mealtime Makeover: Grilled Cheese

Whole-grain bread, reduced-fat cheese, and no frying make this favorite sandwich nutritious. Goes great with a glass of skim milk and some low-sodium tomato soup. And this no-stove-needed recipe is one kids can make it on their own!

Prep time: 5 minutes


This Recipe:

  • 2 slices whole-wheat or whole-grain bread (at least 3 grams of fiber per slice)
  • 2 slices of reduced-fat American cheese

Traditional Recipe:

  • 2 slices white bread
  • 2 slices American cheese
  • 1 tbsp butter


  1. Toast bread.
  2. Add cheese slices to one slice of bread.
  3. Top with other slice of bread.
  4. Wrap sandwich in paper towel.
  5. Microwave on HIGH for 20 seconds or until cheese is melted (do not overcook).

Serves: 1

Serving size: 1 sandwich

Nutritional analysis (per serving):

This Recipe Traditional Recipe
298 calories 380 calories
21 g protein 16 g protein
10 g fat 24 g fat
5.4 g sat. fat 15 g sat. fat
31 g carbohydrate 25 g carbohydrate
6 g fiber 1 g fiber
26 mg cholesterol 62 mg cholesterol
1203 mg sodium 1184 mg sodium
704 mg calcium 359 mg calcium
5.4 mg iron 2 mg iron
120 mcg folic acid 68 mcg folic acid

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
Add tomato slices between cheese slices before microwaving to sneak in an extra vegetable serving.

Reviewed by: Mary L. Gavin, MD