Note: This recipe is especially for teens with diabetes, but it can be a nutritious part of almost anyone's diet. Teens with diabetes may need to pay extra attention to the amount of carbohydrates they eat to maintain control of their blood sugar levels.

This classic dish is sure to bring a smile to your face, and it's also a good way to sneak some calcium into your diet.

Prep time: 10 minutes

Ingredients:

1 oz. light cheddar cheese
2 slices whole wheat bread
1 1/2 tsp. light margarine
2 tbsp. egg substitute
1 tbsp. skim milk

Directions:

1. Place cheese on one slice of bread. Top with remaining bread slice.
2. In a shallow bowl, combine egg substitute and skim milk.
3. Melt margarine in a large nonstick skillet.
4. Dip sandwiches in egg mixture.
5. Cook sandwiches for 3 minutes on each side or until golden.

Serves: 1

Serving size: 1 sandwich

Nutritional analysis (per serving):

284 calories
15 g protein
14 g fat
7 g sat. fat
25 g carbohydrate
3 g fiber
31 mg cholesterol
595 mg sodium
278 mg calcium
1.9 mg iron

Diabetic exchanges:

1 1/2 carbohydrate exchanges

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

Serve with tomato soup. Consider adding fresh tomato slices to the sandwich before cooking.

Reviewed by: Allison Brinkley, RD, LD/N
Date reviewed: March 2009

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