Tag Archives: swiss

Cheesy Spinach and Rice

Serving a combo veggie and starch side always cuts down on the work of a meal. This one is packed with wholesome spinach and cheesy enough to make it a welcome addition to any meal.

Cheesy Spinach and Rice
Cheesy Spinach and Rice

6 servings
140 calories per serving

2 c cooked instant white rice
9oz. package frozen spinach
¼ c Egg Beaters
¼ c slim milk
1 T minced onion flakes
½ t onion garlic powder
¼ t salt
½ t basil flakes
1 c (4 oz.) low fat shredded swiss cheese
Pam

Preheat oven to 350 degrees. Cook rice according to package instructions using no margarine or oil. Spray an 8×8 baking pan with Pam. Microwave spinach until warm, 3 minutes or so and then place in a colander and press out all the liquid then combine with rice and all the rest of the ingredients except the cheese. Place in prepared dish and sprinkle with cheese. Cover with foil and cook 15 minutes. Then uncover and cook an additional 7 minutes or until cheese is melted.

Alternately, replace swiss cheese with parmesan cheese and you’ll get a whole different flavor here.

Toasted Clubs

A big meaty, juicy, tasty sandwich just doesn’t seem like it can fit into a 400 calorie per meal diet – but it does ! And this one is sooooo tasty. Bacon, avocado, mayonnaise, dill, meat, cheese – you just can’t go wrong !!

Toasted Clubs
Toasted Clubs

2 servings
328 calories per serving

2 T fat free mayo
¼ t dill weed
1/2 t lemon juice
1/8 t pepper
4 slices whole wheat toast
4 slices thin deli roast beef
4 slices thin deli ham
2 slices low fat provolone or swiss cheese
2 lettuce leaves
2 tomato slices
2 bacon strips cooked and crumbled
¼ c alfalfa sprouts
¼ c avocado sliced

Combine mayo, dill, juice and pepper and spread over the toast. Add the sandwich meat, cheese, lettuce, tomato, sprouts and bacon and the top with the avocado slices.

Ham Sandwich

The cucumbers really make this a juicy sandwich without having to use any mustard or mayo. But if you can’t live without them, no worries, there are plenty of calories to spare in this satisfying lunch sandwich.

Ham Sandwich
Ham Sandwich

1 serving
240 calories per serving

2 slices 45 calories wheat bread
5 slices lean deli ham
1 slice low fat swiss cheese (70 calories)
1 slice tomato
5 very thin slices cucumber

Make a sandwich and enjoy 🙂

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