We seek out thin sliced bread for this easy breakfast because it has less calories than regular bread. Several national brands distribute “thin” varieties. Otherwise buy a whole loaf and use a bread knife to carefully slice it.

Makes 1 serving

ACTIVE TIME: 15 minutes

TOTAL TIME: 15 minutes

EASE OF PREPARATION: Easy

2 slices thin multigrain bread, toasted
4 thin slices tomato
4 thin slices ham
2 slices reduced-fat Cheddar cheese

Top toasted bread with tomato, ham and cheese. Toast in a toaster oven or under the broiler until the cheese is melted.

NUTRITION INFORMATION: Per serving: 299 calories; 10 g fat (4 g sat, 3 g mono); 48 mg cholesterol; 25 g carbohydrate; 31 g protein; 7 g fiber; 1,129 mg sodium; 522 mg potassium.
Nutrition bonus: Calcium (30% daily value), Selenium (25% dv), Zinc (24% dv), Vitamin C (20% dv), Magnesium (17% dv), Iron & Vitamin A (15% dv).


Exchanges: 1 1/2 starch, 1 vegetable, 4 lean meat


1 Carbohydrate Serving