Get Your Grilled Cheese On!

Get Your Grilled Cheese On!

Grilled Cheese

Normally, I would not be speaking of such a diet-unfriendly food, but in this case, I am granting myself permission. I love grilled cheese sandwiches, and I have finally found ingredients that satisfy my cheesy cravings without making my waistline suffer. Read on!


  1. Any 45 calorie or less bread. (I use Pepperidge Farms Light Oatmeal Bread. It has a soft texture, and seems to make the tastiest sandwich to me.)
  2. 2 slices of 2% American cheese (I have found Kraft to be the best in taste and melting categories. Get the kind that is NOT individually wrapped, which to me tastes like the plastic it is wrapped in)
  3. Non-stick olive oil cooking spray
  4. Sliced jalapeno peppers or mild peppers- just a few for taste
  5. Your favorite hot sauce (mine, of course, is Cholula which adds a peppery taste without burning your mouth).



It is important not to use very wet ingredients, or you will have a very soggy sandwich. The light breads are much airier and will not hold up to tomatoes, etc.

  1. Heat your favorite small skillet over medium low heat (It is crucial not to use higher heat for melting factors)
  2. Spray one side of each slice of bread with cooking spray
  3. Put one slice of cheese on the non-sprayed side of the bread
  4. Add peppers
  5. Add dashes of hot sauce
  6. Add second slice of cheese on top
  7. Put second slice of bread, sprayed side up
  8. Heat sandwich slowly, turning when golden brown
  9. Eat!


  1. Use a different type of 2% cheese, or non-fat cheese if the taste appeals to you
  2. Add a protein, like lean ham or chicken in the middle of the 2 slices of cheese


This is based on the basic grilled cheese with peppers, as described above, using the exact ingredients and brands above. If you vary the ingredients, you will need to change the nutritional information accordingly.

  • Calories 220.0
  • Total Fat 8.0 g
  • Saturated Fat 3.0 g
  • Polyunsaturated Fat  0.0 g
  • Monounsaturated Fat 0.0 g
  • Cholesterol 20.0 mg
  • Sodium 612.0 mg
  • Potassium 0.0 mg
  • Total Carbohydrate 22.0 g
  • Dietary Fiber 0.0 g
  • Sugars 4.0 g
  • Protein 13.0 g

Happy Eating!


Shereen Rios for Focus and Form Fitness

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