Free Diet Menu #21 - Philly Steak n Cheese

Traditional Philly Steak n Cheese Sandwiches contain just a few ingredients: the bun, the steak, the onions and bell pepper and the cheese. All can be a healthy part of the daily diet. The bun resides in the Grain Group; the onions and bell pepper resides in the Vegetable Group, the meat resides in the Protein Group and the cheese resides in the Dairy Group. The only group MIA is the fruit group.

We've established that the Philly Steak n Cheese contains a formidable cluster of foods that can provide significant nutritional benefits in the daily diet. But....there is a tiny little exception. As with all potentially healthy foods, the ingredients that we use must be Smart Ingredients. Smart Ingredients are those that are lower in fat and calories than their co-food-buddies.

To keep our Philly Steak n Cheese low in fat and calories, we'll do the following:

- The Bread. We'll look for whole grain goodness when choosing our bread and we'll only choose the freshest bun. We'll also check the label and opt for a bun that is 130 calories or less.

- The Meat. Only the leanest cuts of roast beef will do and we'll take care in removing any visible fat.

- The Vegetables. We'll saute our chopped onions and bell peppers using cooking spray rather than oil. Cooking spray contains zero calories compared to a tiny Tablespoon of oil which contains 120 calories.

- The Cheese. By using shredded low fat mozzarella cheese, we can save almost 1/2 the calories of full-blown cheese.

Philly Steak n Cheese - a lower calorie recipe for weight loss.

Cook the chopped onions and bell peppers on the stove top using cooking spray. Use as many onions and peppers as you wish. Remove and add a few thin slices of roast beef to the pan.

While the beef and veggies are cooking, toast the bun using cooking spray rather than butter or margarine. Transfer roast beef to the bun; top with veggies; top with shredded mozzarella cheese (60 calories worth of cheese).

Enjoy two sandwiches.

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