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Obesity Discussion · 01-24-06, 04:41 AM

Hot ham and cheese sandwiches with mushrooms
Dietitian's tip: These broiled, open-faced sandwiches are great options for a quick lunch or light dinner. Instead of ham, substitute thinly sliced roasted turkey or beef for a lower-sodium alternative.

SERVES 2
Ingredients
2 tablespoons fat-free mayonnaise
2 teaspoons Dijon mustard
2 slices rye bread
4 ounces thinly sliced ham
2 slices red onion
1 can (4 ounces) sliced mushrooms, drained and patted dry
2 ounces low-fat Swiss cheese, thinly sliced

Directions
Preheat the broiler. Position the rack 4 inches from the heat source. Lightly coat a baking sheet with cooking spray.

In a small bowl, mix together the mayonnaise and mustard.

Place the slices of bread on the prepared baking sheet. Spread half of the mayonnaise mixture on each slice. Top each with 2 ounces ham, 1 slice onion, 1/2 of the mushrooms and 1 ounce cheese. Broil the open-faced sandwiches until the cheese is melted and slightly browned, about 3 minutes. Serve immediately.

Nutritional Analysis(per serving)Serving size: 1 open-faced sandwich
Calories 247 Cholesterol 37 mg
Protein 24 g Sodium 1,553 mg
Carbohydrate 24 g Fiber 3 g
Total fat 5 g Potassium 469 mg
Saturated fat 2 g Calcium 312 mg
Monounsaturated fat 2 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 1
Carbohydrates 1
Protein and dairy 1 1/2
Fats 1/2

Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1
Nonstarchy vegetables 2
Meat and meat substitutes 3

Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 1
Vegetables 1
Dairy foods (low-fat or fat-free) 1/2
Meats, poultry and fish 1
Fats and oils 1/2

http://www.mayoclinic.com/health/hea...ecipes/NU00518

01-24-06, 04:41 AM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,631 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Hot ham and cheese sandwiches with mushrooms Hot ham and cheese sandwiches with mushrooms Dietitian's tip: These broiled, open-faced sandwiches are great options for a quick lunch or light dinner. Instead of ham, substitute thinly sliced roasted turkey or beef for a lower-sodium alternative. SERVES 2 Ingredients 2 tablespoons fat-free mayonnaise 2 teaspoons Dijon mustard 2 slices rye bread 4 ounces thinly sliced ham 2 slices red onion 1 can (4 ounces) sliced mushrooms, drained and patted dry 2 ounces low-fat Swiss cheese, thinly sliced Directions Preheat the broiler. Position the rack 4 inches from the heat source. Lightly coat a baking sheet with cooking spray. In a small bowl, mix together the mayonnaise and mustard. Place the slices of bread on the prepared baking sheet. Spread half of the mayonnaise mixture on each slice. Top each with 2 ounces ham, 1 slice onion, 1/2 of the mushrooms and 1 ounce cheese. Broil the open-faced sandwiches until the cheese is melted and slightly browned, about 3 minutes. Serve immediately. Nutritional Analysis(per serving)Serving size: 1 open-faced sandwich Calories 247 Cholesterol 37 mg Protein 24 g Sodium 1,553 mg Carbohydrate 24 g Fiber 3 g Total fat 5 g Potassium 469 mg Saturated fat 2 g Calcium 312 mg Monounsaturated fat 2 g MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS Vegetables 1 Carbohydrates 1 Protein and dairy 1 1/2 Fats 1/2 Your healthy weight pyramid: A tool for weight loss A sample menu using the Mayo Clinic Healthy Weight Pyramid DIABETES MEAL PLAN EXCHANGES Starches 1 Nonstarchy vegetables 2 Meat and meat substitutes 3 Your diabetes meal plan: Exchange lists DASH EATING PLAN SERVINGS Grains and grain products 1 Vegetables 1 Dairy foods (low-fat or fat-free) 1/2 Meats, poultry and fish 1 Fats and oils 1/2 http://www.mayoclinic.com/health/hea...ecipes/NU00518 __________________