3 Simple panini recipes

TIP Cheese and bread are potent sources of sodium; look for reduced-sodium versions whenever possible.

CHICKEN, ARUGULA, MOZZARELLA AND ROASTED PEPPER PANINI

4 Italian hero or hoagie rolls (each about 6 inches long)

2 tablespoons prepared pesto

2 cups arugula

1 3/4 cups chopped roasted chicken breast

1 (12-ounce) jar roasted red peppers, drained and rinsed

4 ounces part-skim mozzarella, thinly sliced

1. Split rolls horizontally. Spread bottoms with pesto. Top with arugula, then a layer of chicken, peppers and finish with mozzarella. Close the sandwiches.

2. Coat grill pan with cooking spray and heat over medium high. Add sandwiches (leaving room between them) and top with second heavy pan. Press down; leave pan on sandwiches and cook until well marked and browned on undersides, about 3 minutes. Turn and again press with heavy pan. Leave pan and cook until well marked and browned, another 3 minutes. Cut in half to serve. Makes 4 servings

Nutritional analysis for each serving: 448 calories, 37 g protein, 40 g carbohydrates, 4 g fiber, 16 g fat, 6 g saturated fat, 847 mg sodium

ITALIAN PROVOLONE AND VEGETABLE PANINI

8 slices multigrain bread

1/4 cup canned caponata spread

8 ounces reduced-fat provolone cheese

4 cups baby spinach

1 (6-ounce) jar marinated artichoke hearts, drained, lightly rinsed, and coarsely chopped

1 (7-ounce) jar roasted red peppers, drained and rinsed

2 large plum tomatoes, thinly sliced

12 basil leaves

1. Spread four slices of bread with caponata. Top with half the cheese, then half the spinach. Weight spinach down with artichoke hearts, then red peppers. Add remaining spinach and top with tomato slices, basil leaves, then remaining cheese. Close the sandwiches.

2. Coat grill pan with cooking spray and heat over medium high. Add sandwiches and top with heavy skillet, pressing down lightly. Leave skillet on sandwiches and cook until browned and well marked on undersides, about 3 minutes. Turn sandwiches over and press with skillet. Cook, weighted with skillet, until cheese is melted and undersides browned and well marked, about 3 minutes. Makes 4 servings.

Nutritional analysis for each serving: 394 calories, 25 g protein, 40 g carbohydrates, 10g fiber, 17 g fat, 6 g saturated fat, 1,058 mg sodium

CHEESESTEAK PANINI

1 tablespoon canola oil

1 cup sliced onion

1 red bell pepper, sliced

1 green bell pepper, sliced

1/4 teaspoon sugar

1/4 teaspoon salt

1/8 teaspoon pepper

12 ounces deli roast beef (preferably low sodium, or no salt added)

4 ounces reduced-fat provolone

4 hoagie (or hero) rolls, each about 6 inches long

1. Heat the oil in a large, nonstick skillet over medium high. Add the onions and peppers and cook, stirring occasionally, until slightly softened, about 3minutes. Sprinkle in the sugar, salt and pepper and continue cooking until vegetables are soft, another 5 to 6 minutes. Push the vegetables to one side and add roast beef, tossing for 2minutes to warm it through.

2. Place 1/4 of cheese on bottom half of each roll; top with roast beef and vegetables. Close the sandwiches, coat lightly on top and bottom with cooking spray and set aside.

3. Wipe skillet clean and place over medium-high heat. Place the sandwiches in the pan and top with a second heavy skillet. Press down; cook the sandwiches, weighted, for 3 minutes, until browned on the undersides. Turn and repeat, cooking until the sandwiches are well browned and the cheese melted. Makes 4 servings.

Nutritional analysis for each serving: 485 calories, 36 g protein, 48 g carbohydrates, 4 g fiber, 17 g fat, 6 g saturated fat, 907 mg sodium