Healthy Grilled Cheese Sandwiches
Baking and Broiling Whole-Grain Bread Yields Great Taste
Oct 30, 2009
The first sandwich was recorded in the 1st century BC by the famous rabbi, Hillel the Elder, says Linda Stradley in her 2004 article, "History of Sandwiches," on her website, whatscookingamerica.net. Hillel began the Passover custom of placing a mixture of chopped nuts, apples, spices, and wine between two matzos to eat with bitter herbs, Stradley adds. The filling was symbolic of the suffering of the Jews before their deliverance from Egypt where they were forced to construct Egyptian buildings, and it represented the mortar used in this forced construction, Stradley explains.
However, the sandwich as we know it today, was invented by John Montagu, the 4th Earl of Sandwich, according to a 2009 article on Lynne Olver's website, foodtimeline.org. Legend has it that the Earl was fond of gambling and that in 1762, during a 24-hour gambling streak, he actually instructed his cook to prepare his meal in a way that it would not disrupt his game. The cook gave him pieces of meat between two slices of toast, Olver adds. She explains that although people had enjoyed combinations of bread and pastry filled with meat, cheese, and condiments since ancient times, the debut of the sandwich in its modern context and form can be attributed to this Englishman.
Olver adds that while cooked breads with cheese were known across many continents and cultures, the earliest recipes were found in ancient Roman cookbooks, and the modern grilled cheese sandwich actually evolved from these recipes. While the actual inventor of the modern American grilled cheese sandwich is not known, culinary evidence suggests that modern grilled cheese sandwiches began in the 1920s, using sliced white bread and processed cheese, Olver explains.
The use of white bread and processed cheese make the grilled cheese sandwich a great comfort food but comfort comes at a price -- little or no nutritional value, and therefore weight gain. This recipe will make use of whole-grain sliced bread, low fat American, Cheddar, or Swiss cheese, and chopped vegetables, such as red and green peppers in order to make it nourishing as well as tasty.
Ingredients & Preparation Tips
- Sliced whole-grain bread should be used instead of the usual tempting sliced white bread, as whole-grain bread provides more fiber and is therefore more nutritious.
- Margarine should be used instead of butter in order to keep the bread moist without piling on the extra calories.
- Low fat cheese such as American, cheddar, or Swiss, should be used, also for health reasons. It is available in most good grocery stores.
- Chopped vegetables such as green and red peppers add color and fiber, thus enhancing the nutrition value of this sandwich that often evokes positive childhood memories.
Healthy Grilled Cheese Sandwiches
Ingredients:
- 4 slices of whole-grain bread, such as whole-wheat
- 4 tablespoons of margarine or similar butter-like spread for each slice
- 2 cups chopped raw vegetables, such as green and/or red peppers
- 2 slices low-fat American, cheddar, or Swiss cheese/any variety of preference, or 1/2 cup grated cheese
- Ketchup (optional)
Directions:
- Preheat oven to 350 degrees Fahrenheit.
- Spread each slice of bread thinly with margarine or similar spread.
- Top 2 slices with chopped vegetables in a thin layer.
- Squeeze a little ketchup on top of the vegetables
- Top remaining 2 slices with cheese slices or grated cheese.
- Place on a baking pan greased with light cooking spray. Bake for 15-20 minutes until the bread turns a reddish-brown. Then place on broiler and broil for 5 minutes until cheese starts to melt.
- Let the bread cool for a few minutes and then place the bread slices topped with cheese on top of the bread slices that have the vegetable topping and/or the ketchup. Cut into triangles or half if desired.
- Serve immediately with low fat tomato soup.
This spruced-up comfort food yields 4 triangular or small square sandwiches.
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