Cheesy Garlic Toast

How long does it take?

5 minutes

What's in it?

2 slices whole-wheat bread
2 slices low-fat soy cheese
pinch garlic salt
1 teaspoon olive oil

How to make it:

Drizzle olive oil over whole-wheat bread, and sprinkle with garlic salt. Place a slice of soy cheese on each piece of bread, and place the bread cheese-side up on a piece of aluminum foil or a pan in a toaster oven. Toast until cheese is melted and lightly browned (about 3 minutes).

Nutrition breakdown:

Calories: 142, Protein: 3 g, Carbohydrate: 20 g, Fat: 6 g, Saturated fat: 1 g, Monounsaturated fat: 1 g, Polyunsaturated fat: 1 g, Vitamin E: 2 mg (19% of the RDA), Thiamin: (12% of the RDA), Potassium: 70 mg, Sodium: 426 mg

What's in it for you?

Fiber, which is found in foods like whole-wheat bread, cannot be digested by your body. Fiber is your body's broom, sweeping waste out of your digestive system and keeping you from getting constipated. Soy cheese looks and tastes more like a creamy dairy food than a food made from beans, but it is packed with bone-building calcium and energy-releasing B vitamins. And it's a low-fat food.

Chef's tip:

What's a pinch? Technically speaking, a pinch is 1/8 of a teaspoon. It is about the amount that you can pick up between your thumb and first finger.