The Italians have it right when it comes to grown-up grilled sandwiches. You don’t need a Panini maker—you can use a frying pan and a heavy plate to press the sandwich.

Ingredients

• 1 4-inch-square Panini roll

• 1 slice (1 oz.) low-sodium Swiss cheese

• 2 oz. cooked pork tenderloin

• 1/4 cup shredded zucchini

• 1 Roma tomato, cut into thin slices

• 1/8 cup thinly sliced red onion

• Olive oil spray

Directions

Slice roll and remove some of the interior bread to make for a crisper sandwich.

Put half the cheese on bottom of roll. Layer meat, zucchini, tomato, and onion. Cover with rest of cheese and top of roll.

Heat a sandwich grill. Spray grill plates lightly with olive oil. Bake sandwich until cheese melts and meat is hot, about 3 to 5 minutes.

Makes 1 sandwich

Each sandwich contains about 479 calories, 17 g fat (6 g saturated fat, no trans fat, 66 mg cholesterol), 539 mg sodium, 48 g carbohydrate, 4 g dietary fiber, 4 g sugars, and 31 g protein.