Bruschetta with Zesty Yogurt Cheese
(makes 1 serving)
There’s nothing better than a piece of crusty bread, rubbed with garlic and topped with a variety of ingredients for a quick lunch or healthy snack. The toppings for bruschetta can be varied infinitely-you just need to start with a thick-crusted bread with a dense texture.
If you’re toting your meal to work, pack the yogurt cheese mixture and the vegetable mixture in separate plastic containers. Grill and rub the bread with garlic, then wrap in foil. Assemble the finished sandwich on the spot, followed by a piece of fresh fruit and a bottle of chilled mineral water. You’ll be lunching like the workers in Rome.
1/4 cup (60 g) yogurt cheese made from low fat yogurt (see Yogurt Cheese recipe)
1/2 tablespoon (7.5 ml) finely chopped walnuts
1 small clove garlic, minced
1 tablespoon (5 g) minced fresh mint
1/4 teaspoon (1.25 ml) honey
1 slice Italian bread, cut about 1 inch thick
1 medium clove garlic, peeled and cut in half
1 small ripe plum tomatoes, seeded and chopped
1/4 cup (57 g) peeled and chopped English cucumber
1 scallion, white part and 1 inch (2.5 cm) green, chopped
- In a small bowl, combine yogurt cheese, walnuts, garlic, mint, and honey. Mix well. Cover and refrigerate for up to 3 hours. Return to room temperature before serving.
- Grill or toast bread until golden. Rub with garlic. Cool slightly. Spread the yogurt mixture on the bread and cut the slice in half on the diagonal. Top each half with some of the tomato, some of the cucumber, and the scallion. Serve at once.
Per serving: 164 calories (19% calories from fat), 8 g protein, 4 g total fat (0.4 g saturated fat), 26 g carbohydrates, 2 g dietary fiber, 2 mg cholesterol, 213 mg sodium
Diabetic exchanges: 1 1/2 carbohydrate (1 bread/starch, 1/2 skim milk)