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I’m all for comfort food and this past Saturday night wasn’t any different. It seems that Saturdays evenings are when I crave comfort food. Grilled cheese came to mind right away.

There was a time, in a past calorie counting life, that calorie conscious grilled cheese meant 2 slices of a calorie reduced bread, 2 fat free Kraft slices and 2 tsp of calorie reduced margarine. These days low calorie grilled cheese still does mean using a calorie reduced bread, a much better bread though, it also means the flavors cradled in the middle of the bread are full of ooey gooey goodness.

PLEASE REMEMBER that the calories mentioned apply to the brands and quantities of the ingredients I use. Please alter the calories based on the brands and quantities of ingredients you use. Same brand items made in the United States, may have a different calorie content than same brand items made here in Canada, please always read the calories on the label. I calculate the calories in the recipe section of the “Lose It” app on my iPhone. Lose It is available for Android, iOS, Nook, Kindle and on the Web.


– 2 slices Silver Hills Little Big Bread (non-GMO & vegan), 110 calories. Please note that in the top right hand corner, of the linked page, there is a store locator for Canada and the U.S.
– 1 slice Saputo provolone cheese, 70 calories (*Please see note on Saputo at the end of the posting)
– 32 g / 1.1 oz. Western Family 7% M.F. skim milk cheddar – sliced, 64 calories
– 1/2 tsp canola oil, 21 calories
– 1/2 c Vidalia onion – sliced, 32 calories
– 1 tbsp Unico Flame Roasted Pepper strips – diced, 2 calories
– 4 Western Family small Manzilla Olives stuffed with Pimento – Sliced, 16 calories
– 2 tsp Trader Joe’s Garlic Mustard Aioli, 20 calories. Only available in nine U.S. states and not in Canada. Please use your mustard of choice and adjust the calories.
– 1/2 c Fresh & Crispy Coleslaw, 37 calories
– 2 Strubb’s Kosher Baby Dill pickles, 0 calories

Spread one teaspoon of your preferred mustard on the filling side of each slice of bread. Place the slice of provolone and the sliced cheddar on one slice of bread, on top of the mustard, and close the sandwich.

Place the sliced onion and oil in a medium non-stick pan, sauté on medium until onions are caramelized. Add sliced olives and chopped roasted peppers and stir occasionally until heated. Once heated remove mixture from pan, temporarily and lower the heat to medium low.

Place sandwich in the pan, remove the top slice of bread and place in pan, mustard side up. Place onion, olive and roasted pepper mixture on top of the cheese.


Cover with the other slice of bread and place in middle of the pan. I always take my plastic spatula and press down on the top of the sandwich for a moment or two to brown the other side of the sandwich, and then I flip the sandwich over and do the same for the other side. I prefer my sandwich very dark, so I press down for a while or use a higher heat. No butter or margarine is need for this in the non-stick pan.

If you have browned your bread on a higher heat please turn the burner to low and cover your pan with the lid or a lid until the cheese is melted.

Yield: one sandwich that’s 335 calories. Add the pickles and the coleslaw for a meal that’s 372 calories.

The variations are endless and so are the flavor possibilities. It’s all up to you and your calorie counter. I was originally going to use a hot pickle mix instead of olives and roasted peppers, however, I was out of the hot pickles.

On a different note, I was at my local Safeway yesterday and checked out their Lucerne brand (Safeway’s own brand in Canada and the U.S.) cheeses and I noticed that the 7% M.F. skim milk cheddar was 10 calories less for the same amount as the Western Family brand. I will be sure to try it next time.

*NOTE: It seems that Saputo products have changed their packaging and the way their nutritional information is done. Where my sliced provolone says 70 calories per 22 g. slice, I went to place a link to Saputo in the ingredients and noticed that on their website the sliced provolone is now 100 calories. I then realized that it was 100 calories for 30 g. It seems we will now have to weigh our Saputo slices. If this is the case I would rather just buy the block of cheese and slice it myself as it is more economical.

May your journey be delicious and the company you keep inspiring and supportive.