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This classic dish is a yummy
way to get some calcium into
your diet.
Prep time:
10 minutes
Ingredients:
1 oz. light cheddar cheese
2 slices whole-wheat bread
1½ tsp. light margarine
2 tbsp. egg substitute
1 tbsp. skim milk
Utensils:
measuring cup,
stove (you’ll need help from
your adult assistant)
Directions:
Place cheese on one slice of
bread. Top with remaining
bread slice.
In a shallow bowl, combine
egg substitute and skim milk.
Melt margarine in a large
nonstick skillet.
Dip sandwich in egg
mixture.
Cook sandwich for 3 minutes
Note:
Try carrot or celery
sticks on the side!
Prep time:
5-10 minutes
What you need:
4 whole-wheat wraps
(8 inches)
2 cups store-bought
rotisserie chicken, shredded
½ cup shredded carrots
1 avocado, thinly sliced
1 cup baby spinach leaves
¼ cup of your favorite fat-
free/low-fat dressing (about
1 tablespoon per wrap)
Equipment and
supplies:
Cutting board
Sharp knife
Measuring cups
What to do:
• Place wraps side by side
Grilled Cheese
Sandwich
Garden Chicken
Wrap
Recipes
Send your recipes to recipes@healthmagazine.ae
Reviewed by: Allison Brinkley, RD, CNSC, LD/N
Reviewed by: Mary L. Gavin, MD
on each side or until golden.
Serves:
1
Serving size:
1 sandwich
Nutritional analysis
(per serving):

297 calories, 18 g protein

14 g fat, 7 g sat. fat

25 g carbohydrate, 4 g fiber

30 mg cholesterol, 566 mg
sodium, 278 mg calcium, 1.9
mg iron
Diabetic
exchanges:

1½
carbohydrate exchanges
Note:
Nutritional analysis
may vary depending on
ingredient brands used.
Variations and
suggestions:
Delicious
with tomato soup. Consider
adding fresh tomato slices to
the sandwich before cooking.
on a flat surface. Divide
chicken into four portions
(about ½ cup each). Place
a portion of chicken on
each wrap.
• Top each wrap with
carrots, avocado, and
spinach. (Have an adult
help with the chopping.)
• Drizzle dressing evenly
over each wrap.
• Roll each wrap up tightly
and cut on the diagonal.
• Serve immediately or wrap
tightly in aluminum foil
and refrigerate for lunch
the next day.
How much does this
recipe make?
4 wraps