Olive oil spray

4 slices whole grain bread

4 slices reduced-fat sharp Cheddar cheese (4 ounces)

Spray a nonstick skillet with olive oil spray. Add 2 slices of bread. Add 2 slices of cheese to each slice of bread. Cover the cheese with the remaining 2 slices of bread. Cook until the bread is golden about 2 to 3 minutes. Spray the bread with olive oil spray and flip it over to saute the other side until it is golden and the cheese melted.

Per serving: 254 calories (30 percent from fat), 8.3 g fat (3.0 g saturated, 2.9 g monounsaturated), 12 mg cholesterol, 20.7 g protein, 24.2 g carbohydrates, 3.8 g fiber, 691 mg sodium.

Linda Gassenheimer is the author, most recently, of “Simply Smoothies: Fresh & Fast Diabetes-Friendly Snacks & Complete Meals,” “Fast and Flavorful: Great Diabetes Meals from Market to Table” and “The Flavors of the Florida Keys.”