Most kids — and many adults who want to remember being kids — love peanut butter and jelly sandwiches. Problem is, it's high in fat and sugar. So it's time for a remake of that beloved sandwich.
The first fix is the bread. Skip fluffy white bread and go straight to a multigrain or whole wheat. If texture is an issue, opt for one of the soft varieties of whole wheat. Just be sure to read the packages, because so-called “wheat bread” often is made with mostly white flour. Opt for one that specifically says “100 percent whole wheat.”
The second fix is jelly. Even the healthiest varieties are jammed with sugar. So we started with a base of all-fruit spread, but add a healthy dose of real fresh berries. This gives the sandwich just the right touch of sweetness and a big boost of fresh flavor.
The final trouble spot in the typical PB&J is the peanut butter. Opting for a natural, unsweetened peanut butter gets you on the right track. But even regular peanut butter is loaded with fat. So you want to use it sparingly.
The solution? Mix peanut butter and cooked instant oatmeal.
Peanut butter and jelly sandwich redo
Start to finish: 15 minutes
Servings: 1
1 tablespoon instant oatmeal
3 tablespoons nonfat milk
Pinch salt
1 tablespoon natural unsalted peanut butter
1/4 cup chopped fresh berries, chopped
2 teaspoons all-fruit spread
2 slices multigrain or whole-wheat bread
In small microwave-safe bowl, combine oatmeal, milk and salt. Microwave on high for 1 minute, or until boiling. Allow to cool for 5 minutes, then stir in peanut butter. In another small bowl, stir together berries, fruit spread. Spread peanut butter-oat mixture on a slice of bread and fruit mixture over it. Top with second slice of bread.
Per serving (values are rounded to nearest whole number): 270 calories; 80 calories from fat (30 percent of total calories); 9 g fat (2 g saturated; 0 g trans fats); 0 mg cholesterol; 42 g carbohydrate; 11 g protein; 10 g fiber; 420 mg sodium.
