Protein-Packed Grilled Cheese
For the Bean Spread:
- 1 cup low-sodium white beans, such as navy or cannellini, drained and rinsed
- 2 teaspoons lemon juice
- 1/4 cup part-skim ricotta
- 1 teaspoon olive oil
- 1/2 clove garlic, roughly chopped
- 1/4 teaspoon salt
- 1/8 teaspoon pepper
- 4 slices whole-wheat bread
- 8 tablespoons bean spread
- 8 tablespoons shredded part-skim mozzarella
1. For the bean spread, place the beans, lemon juice, ricotta, olive oil, garlic, salt and pepper in a mini-chopper and blend until smooth. Spread each slice of bread with 2 tablespoonfuls of the bean spread. Divide the cheese among the 4 slices and toast in a toaster oven until the cheese is golden and melted.
2. Store remaining dip in an airtight container. Can be refrigerated for up to 1 week.
Calories: 157, Carbohydrate: 20g, Protein: 10g, Total Fat: 4.5g, Saturated Fat: 2g, Sodium: 370mg, Fiber: 4g
Tip from Joy Bauer: Beans are an excellent source of fiber (about 6 grams per half cup), something that most people could use more of in their diets.
- 2 tablespoons olive oil
- 2 stalks celery, chopped
- 1 small onion, minced
- 3 cloves garlic, minced
- 1 (28-ounce) can “no salt added” whole, peeled tomatoes
- 1 cup sweet potato puree (see note below)
- 1/2 cup broccoli puree (see note below)
- 1 quart (4 cups) low-fat, reduced sodium beef broth
- 1 bay leaf
- 1/4 teaspoon pepper
- 4 ounces reduced-fat cream cheese, at room temperature
1. Warm the oil in a large stockpot over medium-high heat. Add the celery, onion and garlic. Cook until the onion softens, 6 to 8 minutes. Add the tomatoes, sweet potato and broccoli purees, broth, bay leaf and pepper.
2. Bring to a boil. Reduce to a slow simmer and cook until the soup begins to thicken, about 10 minutes. Off the heat, add the cream cheese. Remove the bay leaf. Blend with an immersion or stick blender until smooth. Serve immediately.
Sweet Potato Puree:
Prep: Do not peel. Cut into quarters if steaming. Leave whole if roasting.
Cook: Steam for 40 to 45 minutes. Or roast in a 400 degree F oven for 50 to 60 minutes.
Puree: Scoop out the flesh and puree in a food processor or blender.
Prep: Cut off florets.
Cook: Steam for 6 to 7 minutes. Florets should be tender but still bright green. (If they’re an olive green, they’re overcooked.)
Puree: Use a food processor or blender for about 2 minutes. May need a few teaspoons of water, for a smooth, creamy texture.
Calories: 130, Carbohydrate: 15g, Protein: 4.5g, Total Fat: 6.5g, Saturated Fat: 2g, Sodium: 285mg, Fiber: 3.5g
Tip from Joy Bauer: This soup hits the antioxidant trifecta. Tomatoes provide lycopene and vitamin C, and sweet potato is an excellent source of beta-carotene.
Excerpted from Double Delicious courtesy of Harper Collins.