Whole grains are carbohydrates—a source of quick energy—and low-fat dairy has protein for slow-burning, long-lasting energy!

Tomato and Garlic Bruschetta Image - Masterfile

Time: 15 minutes
Serves: 6


6 slices crusty whole-grain bread
3 Tbsp olive oil
3 cloves garlic, finely minced
1/2 cup low-fat mozzarella, sliced
1/2 cup basil leaves, sliced
1 medium ripe tomato, diced
Salt to taste
Freshly ground black pepper to taste


Heat oven to 400°F. Toast bread brushed with oil and garlic on a cookie sheet until lightly toasted. Top with remaining ingredients and heat until cheese melts.

Per Serving: 143 calories, 5g protein, 12g carbohydrates, 2g fiber, 8g fat, 2g saturated fat, 3mg cholesterol, 73mg sodium.

Mix it Up!

  • Use Swiss cheese and diced snap peas.
  • Add grated Parmesan and thin slices of cooked chicken or turkey sausage.
  • Instead of a tomato, use 1/2 cup marinara sauce—15-minute pizzas!

Publication Review By: the Editorial Staff at HealthCommunities.com

Published: 09 Feb 2011

Last Modified: 25 Mar 2015