Grilled Ham & Watercress Lunch

Paraguay - One of the challenges of weight loss is to overcome boredom.   Here, in Paraguay, watercress is a staple.  They call it  Berro.  It has a spicy taste, not bitter, and I use it by itself or mixed with other greens.

Yes, food boredom can derail any diet.  Solutions include:

• trying new foods (today: watercress)
• mixing cold and hot
• mixing textures 
• making it colorful
• fixing it yourself

Today, I used a trusted classic: the grilled ham sandwich, and revived it with texture and color.

I like watercress.  Growing up in the Marais Poitevin, a swampy area of France AKA "The Green Venice," watercress was on the weekly menu: in salads, soups, or added to mashed potatoes.  With 4 calories per ounce, a zero glycemic load, and 1g of protein per ounce (Amino Acid Score 47), it has mild anti-inflammatory properties.  

By the way, where do I get all this nutritional data from and what does it mean?  Check it out at http://www.nutritiondata.com/facts/vegetables-and-vegetable-products/2718/2 

Ingredients:

- 1 slice cracked wheat bread

- 2 slices boiled ham, low sodium

- 2 cups watercress

- 1 tsp. red vinegar 

- 2 tsp. olive oil

- 3 slices Roma tomato

Production:
Toast the bread, spritz 1 spray of olive oil on one side. Add the ham, slice diagonally, fold.

Wash the watercress several times.  Drain well.  In a bowl, toss the watercress with oil and vinegar.

Mount the watercress on a colorful plate.  Add the Roma tomato slices on top.  Place sandwich on the side.  You now have a pretty nice lunch that won't derail your diet.  Enjoy.


Nutrition Facts

WOOHOO! 200% of your daily needs for Vit. C and Vit. A !
Servings: 1 - Calories/serving: 250
Total Fat: 13g - Saturated: 3g - Mono/Polyunsaturated: 10g
Cholesterol: 22mg
Sodium: 717mg - Calcium: 356mg - Iron: 4mg
Carbs: 18 g - Protein: 15g  - Dietary fiber: 3g
Vit.C: 150mg - Folate: 25mcg

Until next meal

Domino Nini