|Ciabatta loaf, cut in half lengthwise and crosswise||half (13 ounces)|
|Olive oil||4 teaspoons|
|Medium tomato, sliced||½|
|Fresh mozzarella, sliced||2 ouncees|
|Freshly ground pepper to taste|
- Drizzle the bottom halves of the bread slices with olive oil and then layer tomato, mozzarella, and basil leaves on top. Season with salt and fresh ground pepper to taste. Top with the other halves to make two sandwiches.
- Heat a nonstick skillet or indoor grill pan over medium-high heat. Coat lightly with cooking spray and then add the sandwiches. Place a flat weight over the sandwiches, such as a plate with a canned food item on top of it. Grill for 2-3 minutes on each side, or until the bread is toasted and the cheese melts.
3 starches; 2 fats; 1 vegetable; 1 medium-fat meat substitute
Side Suggestions: Veggie Sticks
Slice 1 carrot, ½ red bell pepper, and 1 stalk of celery into thin, 2-inch long sticks.
|Saturated Fat||5 g|
|Dietary Fiber||3.5 g|
A randomized trial found that drinking water before main meals led to higher weight loss than those who were asked to imagine a full stomach before main meals. Water preloading is believed to help create a feeling of fullness or satiety during the meal, which may help curb overeating.
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