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Metabolic Cooking - Fat Loss Cookbook

Metabolic Cooking - Fat Loss Cookbook
Metabolic Cooking - Fat Loss Cookbook
Thursday, 15 August 2013

Makes: 4 servings
Active Time: 20 minutes
Total Time: 20 minutes
Fragrant sprigs of basil and a big, ripe tomato transform bagels into a great summer sandwich.

Broiled Tomato-Pesto Healthy Sandwich INGREDIENTS:

  1. 1 1/2 cups packed fresh basil leaves, rinsed and drained
  2. 1 1/2 tablespoons freshly grated Parmesan cheese
  3. 1 1/2 tablespoons extra-virgin olive oil
  4. 1 clove garlic, minced
  5. 3 tablespoons nonfat plain yogurt
  6. Salt & freshly ground pepper to taste
  7. 4 bagels or English muffins, split
  8. 1 large ripe tomato, thinly sliced

Broiled Tomato-Pesto Healthy Sandwich PREPARATION:

Combine basil, cheese, oil and garlic in a food processor or blender and process until well blended. Add yogurt and process until smooth. Season with salt and pepper and set aside.
Preheat the broiler. Place bagels or muffins cut-side up on a baking sheet. Broil until lightly toasted, 1 to 2 minutes. Spread each half with the reserved basil mixture and top with a few slices of tomato. Season with salt and pepper and broil until hot, 1 to 2 minutes.

Broiled Tomato-Pesto Healthy Sandwich NUTRITION:

Per serving: 219 calories; 7 g fat ( 1 g sat , 4 g mono ); 2 mg cholesterol; 35 g carbohydrates; 1 g added sugars; 8 g protein; 6 g fiber; 407 mg sodium; 376 mg potassium.
Nutrition Bonus: Vitamin A (25% daily value), Magnesium (19% dv), Vitamin C (16% dv).
Carbohydrate Servings: 2
Exchanges: 2 starch, 1 fat