“Cider House Melt” Sandwich

 

cider house melt sandwich2

 

So, now that the holidays are officially over, it is time to do a little damage control.  Fortunately I made it a point to stick to my regular workout routine (see below), but I definitely overindulged in the Christmas spirit in every way, so January MUST be a month of reeling it back in with my diet.   My pal Brittney at Laughing Cow contacted me about sending  their #Mysterybox  to create healthy recipes for my family (who also overindulged a bit) as well as share some of my tips for keeping fit during the winter months.  I love stretch pants as much as the next girl, but there is a moment of truth in early Spring that we all have to face when our wardrobes lighten up a bit and I just can’t handle the buttons not coming together, so I try to never get too comfortable in those pants and stick to a pretty regimented workout schedule and definitely kick all the sweets to the curb once the season of gluttony has gone into hibernation.

Two things inspired this delicious sandwich made with Mini Babybel Light Cheese.  My friend Mary told me about a grilled cheese she had recently in New Orleans that is served with apple butter and that immediately took me back to one of my favorite on-the-go lunches from Roly Poly, the beloved Cider House Melt.  With all the necessary ingredients in the fridge, I decided to make a grilled cheese and supe it up “Cider House Melt”-style with fresh spinach and sliced baby bella mushrooms, thick slices of Oscar Mayer Carving Board Turkey topped off with an apple butter/fat free ranch sauce.  Ever since Drew’s P60x last spring, I haven’t been eating much bread (minus the month of December which was all holds barred for any and all food), so I deconstructed mine a bit into a salad and replaced the crunch of the grilled bread with crisp Granny Smith Apples.  This sandwich definitely hits all four food groups as well as  kept the calorie count in check at just over 300 calories.

cider house melt salad2

The deconstructed version. I skipped the bread and made a salad with all the ingredients, but added chopped Granny Smith apples for a little crunch.

“Cider House Melt” Sandwich

Prep Time: 5 minutes

Cook Time: 5 minutes

Total Time: 10 minutes

Yield: 1 sandwich

Calories per serving: 315

Fat per serving: 7

Ingredients

Instructions

  1. Heat a saute pan over medium heat. Spray with cooking spray. Lightly spread Smart Balance spread on one side of each slice of bread. Spread Mini Babybel Light Wedge on one side of non-buttered bread. Place butter side down in pan. Place other slice of bread buttered side down on pan and top with turkey.
  2. Once each slice is golden, place spinach and mushrooms over cheese slice and spread apple butter ranch mixture on turkey slice. Close sandwich and heat one minute more. Cut and serve with remaining apple butter ranch.
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“The Laughing Cow® provided me with product for this review.”

My Weekly Workout Routine:

I think of my workout week on a Sunday to Saturday schedule.  I try to get in at least 4 to 5 days a week of cardio and weight training.  After three knee surgeries and a hefty dose of arthritis later, I have to stay in shape to help ward off the aches and pains.  For the record, every extra pound of weight on your body is three on your knees, so it is really important to keep those muscles in check and continuously do what you can to battle the bulge.  I’m a Capricorn, a little bit  a lot  Type A, and a CPA, so it is safe to say that I am a bit regimented.   I have to make it a point to change things up a bit and do a little cross training because I would otherwise Spin everyday and go through the same 7-move weight training circuit.  Drew’s job requires quite a bit of traveling, so I can’t get to the gym at my normal ridiculous hour, but luckily for me I am the happy recipient of my own exercise bike courtesy of said precious husband, so I can now keep my normal routine in the comfort of my own home while he is gone.  If you happen to notice the time of day that I exercise, I need to add the disclaimer that the very early morning is my absolute guilt-free time to exercise.  Everyone in my house (and most of the rest of the sane world) is still asleep, but that’s the hour that no one needs me and I feel .

Sunday 5 a.m. – 45 minute workout session on the Spin Bike.  5 minutes warm-up in seated flat, followed by 10-8-6-4-2 minute intervals at 85% THR with 2-minute resting periods between intervals at 70% THR.  Each interval has a combination of climbing, jumps, sprints, running with resistance and seated flat.  The workout ends with a 5-minute cool down and stretching

Monday or Tuesday 4:30 a.m. – 30 minute workout session on the Spin Bike. 5 minutes warm-up in seated flat, followed by 2 1/2 minute intervals of varying positions at 85% THR with 1-2 minute resting intervals at 70% THR.  Finish ride with 5-minute cool down.  Row at resistance 10 for 5 minutes varying hand position over and under the row bar each minute.

Weight Circuit Training – I use a  large exercise ball, 10 pound free weights and a floor mat.   I repeat this circuit 3 times.

1. Push-ups on ball in plank position (10-12 reps)

2. Ball jackknife while in plank position on ball (10-12 reps)

3. Ball Leg Curl (10-12 reps)

4. Butt Lifts with back on mat and feet on ball (10-12 reps)

5. Chest press while laying on ball with feet on floor (10-12)

6.  Ball chest fly (10-12 reps)

7.  Ball triceps extension (10-12 reps)

Wednesday or Thursday 5 a.m. – Jillian Michael’s Yoga Meltdown Level 2

I have a rest day on either Monday or Tuesday and Wednesday or Thursday.

Friday 4:30 a.m. – 45 minute workout session on the Spin Bike.  5 minutes warm-up in seated flat, followed by 10-8-6-4-2 minute intervals at 85% THR with 2-minute resting periods between intervals at 70% THR.  Each interval has a combination of climbing, jumps, sprints, running with resistance and seated flat.  The workout ends with a 5-minute cool down and stretching

Saturday 5 a.m. – 30 minute workout session on the Spin Bike. 5 minutes warm-up in seated flat, followed by 2 1/2 minute intervals of varying positions at 85% THR with 1-2 minute resting intervals at 70% THR.  Finish ride with 5-minute cool down.  Row at resistance 10 for 5 minutes varying hand position over and under the row bar each minute.

Weight Circuit Training – I use a  12-pound cap barbell workout bar.  I repeat this circuit 3 times.

1. Bicep curls (10-12 reps)

2. Plies with overhead press (10-12 reps)

3. Upright Row (10-12 reps)

4. Squats with forward press (10-12 reps)

5. Back leg extensions with bar planted on floor (10-12 reps each side)

6.  Side leg extensions with bar planted on floor (10-12 reps each side)

7. Front leg extensions with bar planted on floor (10-12 reps each side)

 

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Comments

  1. That looks so delicious:) I need to sit down and figure out my workout once the boys are back at school next week. So hard to get back to it after taking few weeks off :)

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