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1 tablespoon water or
reduced-sodium
chicken broth
1 cup cubed (
1
⁄2-inch
cubes) 97% fat-free,
reduced-sodium ham
1 tablespoon Dijon
mustard
2 chunks (1-inch each)
green bell pepper
1 green onion, cut in
1
⁄2-inch pieces
2 tablespoons sliced
water chestnuts,
drained
6 slices Italian bread,
lightly toasted
6 slices tomato, if
desired
3
⁄4 cup shredded fat-
free or reduced-fat
Cheddar cheese
Place water, ham, mustard, green pepper, green
onion, and water chestnuts in blender jar in order
listed. Cover and blend at CHOP, pulsing 1 to 2
times, about 3 seconds each time, until ham is well
chopped and mixture is thoroughly combined;
scrape sides of blender jar, if necessary.
Preheat broiler. Top each bread slide with tomato
slice. Spread about
1
⁄3 cup ham filling on each
sandwich. Top each with about 2 tablespoons
cheese. Arrange sandwiches on cookie sheet. Broil
4 to 6 inches from heat about 2 to 3 minutes or
until cheese melts.
Yield: 6 servings (about
1
⁄3 cup ham filling each).
Per serving: About 134 cal, 10 g pro, 19 g car,
1 g fat, 14 mg chol, 566 mg sod.
Open-Faced Ham and Cheese Melts
1
⁄4
cup light mayonnaise
1
⁄
4 cup light sour cream
1 tablespoon chopped
onion
1 tablespoon fresh
parsley, if desired
1
⁄8 teaspoon salt
1
⁄8 teaspoon pepper
1 cup cubed cooked
chicken breast
2
⁄3 cup seedless red
grapes
Place all ingredients in blender jar in order listed.
Cover and blend at STIR, pulsing 3 to 4 times,
about 5 seconds each time, until chicken is
chopped and mixture is thoroughly combined.
Yield: 1
1
⁄4 cups; 5 (
1
⁄4 cup) servings.
Per serving: About 118 cal, 10 g pro, 6 g car,
6 g fat, 28 mg chol, 175 mg sod.
Chicken Salad Spread