Grilled Ham and Cheese Sandwich with apple

Grilled ham and cheese sandwich with apple

Grilled ham and cheese sandwich with apple

Several women from the neighborhood occasionally get together  to try new places to eat,  maybe shop a little and, always, talk a lot.   One restaurant had this sandwich on the menu – but no idea which one,  when or where.  I know I was intrigued by the combination and ordered it and have been making it at home ever since!

Sourdough bread is a good bread for those who are diabetic. Studies have shown that  it does not raise blood glucose in the way that other breads will.  Scientists believe that the fermentation process used to make the bread rise produces lactic acid and reduces availability of simple carbohydrates, keeping blood sugars stable. The scale measuring the  rate at which a food makes blood sugar rise is called the glycemic index.  Anything that is rated 55 or less is considered to have a low glycemic index.  Sourdough rates 54.  The glycemic index is used alone for weight loss or blood sugar control or in combination with carb counting.  At our house, we rely mostly on carb counting and use basic knowledge of the glycemic index to make an informed choice that allows for foods that might not be eaten otherwise.  Choosing bread is one of those situations.   Pick an artisan sourdough as that is more likely to use sourdough starter and the fermentation process.

So —- good bread, a nice yellow cheese and a slice of thick ham (or several slices deli cut).  The quantity of the filling depends on the size of the bread.  For the one shown in the picture, one and a half slices of boneless ham and 2 slices cheese were needed to fill the large slices of bread.   Sliced in half, the finished sandwich makes a filling lunch for one.   I go for the sweeter, firm textured apples, like Gala and use just one for 3-4 servings. If you slice it too thickly, the apple will not stay in place.  Thinner slices allow it to cook slightly and to be held in place by the cheese.

Serve with a light soup, salad or let it be the solo star.  It’s a hearty sandwich that will keep you going!

Grilled Ham and Cheese Sandwich with apple

Grilled Ham and Cheese Sandwich with apple

Ingredients

  • 4 slices sourdough bread, sliced
  • 2-3 slices ham
  • 2-4 slices cheese such as cheddar, Colby, Colby Jack
  • 1 apple, unpeeled, sliced thin
  • Softened butter or margarine

Instructions

  1. Wash and thinly slice one apple. Set aside.
  2. Place large skillet on medium heat.
  3. Butter one slice of bread and place buttered side down in skillet. Repeat with another slice of bread.
  4. Place a slice of ham on each piece of bread. Use additional slice or part of slice to cover bread.
  5. Lay apple slices across each sandwich, on top of ham, covering it well.
  6. Top each sandwich with cheese slices so that each sandwich is fully covered.
  7. Butter the remaining two pieces of bread, placing one atop each sandwich with butter side up.
  8. Adjust heat, as needed to ensure even browning. When bottom bread is golden brown, carefully turn sandwich.
  9. Sandwich is done when the second side is golden brown and cheese is melted.
http://www.apinchofjoy.com/2012/05/grilled-ham-and-cheese-sandwich-with-apple/

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Meals that mend: eating to heal

Meals that mend, eating to heal
Meals that mend, eating to heal

Had a burp in the bubble of serenity (such as it is!) here at Chez Charlene. Wheels had surgery yesterday (at home now and doing fine – thank you!) but has to be off his feet for several days followed by reduced activity for a couple of weeks.   Good health is controlled by diet and exercise, so it takes a little planning to keep that balance during a down time.  Even the healthiest of us can’t avoid strains, sprains, or some periods of forced inactivity for other reasons. It is possible to adjust your way of eating to maintain health during those times – and even to aid quick recovery!

Off to the grocery to do some thinking and planning on the move. Problem: Control the number of carbs and calories per meal to avoid weight gain and unstable blood sugar and still provide enough food and nutrients to heal, feel well and stave off hunger!    Solution:   Spread things out with five or six small meals instead of three larger ones.   Increase protein, as studies have shown protein to be  essential for healing.  Protein can also speed the healing process!  Up the amount of fiber and drink plenty of water to prevent that sluggish feeling from inactivity,as the nurse reminded me. Once I had those three guides in mind, the rest was much easier. Here’s what I put in my grocery cart*:

  • Several packages of microwavable fish fillets – each 2 carbs, 15 grams of protein.   Two fillets for lunch with a salad
  • Eggs – 4-6 grams of protein.   Scramble or poach for a meal, hardboil for sandwich, add to salad, by itself
  • Yogurt- low carb – 4-8 grams carb and 8 grams of protein.  Anytime stand alone or addition to meal
  • Sugar free jello    Free food anytime – minimal nutrition but adds to liquid intake.
  • Peanut butter – Good source protein 8 grams in 2 tablespoons, 7 grams carbs.    It was on sale for $2 – a steal since the drought in Georgia raised the price of peanuts!  Veggie accompaniment, spread for sliced apples, cracker spread
  • Cottage Cheese – 4 grams carb and 12 grams protein.  Meal accompaniment or snack, with salad
  • Cheddar Cheese – ¾ oz pieces – 0 carb and 5 g protein. With fruit, on sandwich, with meal, snack
  • Thin pork chops –counter top grill ready – 16 grams protein.  I already have a big ham, ground beef, roast beef and chicken in the freezer at home.   For sandwich, alone or on top of salad
  • Slim Buns, wholegrain – 4 grams protein, 20 carbs.    I’m a latecomer to this bandwagon, but each brand we’ve tried have proven to be tastier than low carb bread, and 10 – 15 carbs lower than using two slices of bread for a sandwich. Actually we don’t eat a lot of sandwiches, but convenience, ease in eating and whole grain won out this time.
  • Fresh vegetables – great source of fiber, and many vitamins and minerals essential to the healing process.   Includes Wheels’ favorite of the month — Brussels sprouts and asparagus  (I’m trying to keep my opinion on those two to myself — bleccchhhhhh –oops, failed!)  Carrots, cherry tomatoes, salad greens, celery, peppers – with meal and for unlimited snacks.
  • Fresh fruit – generally 15 carbs per standard serving, fiber, vitamins and minerals. Apples, clementines (small size portion control!), strawberries and cantaloupe.  With meals or alone as snack – serve with a protein such as peanut butter or cheese
  • Weight Watchers Strawberry Smoothie and Dark Chocolate Raspberry Bar    One bar is 12 grams carb and 3 grams of protein. (Their “serving” is two bars)  While the carb count for a single bar is too high to ignore, it is reasonable for the feeling of indulgence!
  • A big bunch of miniature roses — for a pinch of joy every time we see them!

These foods aren’t unusual in our routine, but I will pay closer attention to making sure they are worked in regularly with the balance weighted toward keeping a higher protein level and a lower carb level than normal. Wheels should be well fed and on his feet soon! Hope this will save YOU some time if you are ever in this situation!

*Now . . . do you call it a grocery buggy or a cart? Or something else??

 

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Five meals 300 (or less) calories

Five meals for 300 calories or less

Five meals for 300 calories or lessSometimes coming up with a healthy meal is the last thing you want to spend any time thinking about.  Here are five basic meal plans with approximate number of calories for one serving to kick start the process with room to add more calories, such as fruit or whole grains.  Reminder: the number of calories for each individual to maintain or lose weight will depend on gender, age, activity level.  The average woman needs between 1600 and 2000 calories a day.

Salad Plate  -  200 calories

Plate (about 2 cups, loosely packed) of  mixed lettuces, spring greens, iceberg, romaine with chopped vegetables (carrots, cucumbers, celery, etc. –   15 -25 calories , sliced hard boiled egg (40 calories) cheese (45 calories), diced apple   (45 calories) and nuts (45 calories).  If using dressing check serving size, calorie and carb count on label

 

Chicken dinners – 300 calories

Grilled chicken breast – 240 calories – 0 carbs

Sesame Green Beans, 1 cup – 40 calories

Side salad, 1 cup of greens – no dressing – 8 calories

 

Pork Chops – 300 calories

Wicked Good and Easy Pork Chops – 200 calories

Green Beans, steamed, 1/2 cup – 17 calories

Fried apples, 1/2 cup – 74 calories – 15 carbs

Spinach Salad with lemon garlic dressing -  12 calories

 

Fish  – 300 calories

Baked tilapia fillet – 100 Calories

Sunny Broccoli Salad , 1/2 cup – 100 calories

Corn, 1/2 cup –  70 calories

OR baked potato slices, 1/2 cup – 80 calories

 

Beef – 300 calories

Roast beef, 3 oz -   150 calories

Diced Potato/Carrot, 1/2 cup – no gravy   50 calories

Spring Green Salad with apples, 2 cups loosely packed– 100 calories

 

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Have a joyful day!

 

 

 

 

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