1 slice fresh, soft whole wheat bread (trim off hard crust if desired)
1 slice (1 ounce) low-fat ham
1 slice (1 ounce) fat-free American cheese
Flatten bread with a rolling pin. Spread one side of bread lightly with mustard. Lay a slice of ham, then cheese on bread. Roll up jellyroll-style (bread must be soft and fresh to prevent crumbling) and eat.
If preparing several roll-ups at one time for future snacks, wrap each tightly in plastic wrap and store in an airtight container in the refrigerator.
Yield: 1 roll-up
Serving size: 1 roll-up
Carbohydrate: 15 g
Protein: 12 g
Fat: 2 g
Saturated fat: <1 g
Sodium: 670 mg
Fiber: 2 g
Exchanges per serving: 1 starch, 1 1/2 very lean meat
Carbohydrate choices: 1