Packed with heart-healthy monounsaturated fats and high in fiber, these sandwich stackers are a healthier version of the BLT that leave you feeling satisfied without any of the saturated fat. They’re perfect for an outdoor cookout or even a low-key summer evening supper when you don’t want to spend all of your time prepping in the kitchen. Watch the video for the recipe and the step-by-step demonstration.
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2 tablespoons fat-free mayonnaise
8 (1-oz.) slices whole-grain bread with flaxseed, toasted
4 large leaves romaine or Boston lettuce
1 large ripe tomato, thinly sliced
1 sliced peeled avocado
12 very thin slices cucumber
4 (.77-ounce) slices reduced-fat, reduced-sodium Swiss cheese (such as Alpine Lace)
1. Spread mayonnaise on the 8 slices of bread.
2. Layer 4 slices with 1 lettuce leaf, 1 slice tomato, 1 slice avocado, 3 slices cucumber, and 1 slice cheese; top with remaining bread slices. Cut sandwiches in half diagonally.
Calories per serving: 305
Fat per serving: 16g
Saturated fat per serving: 5g
Monounsaturated fat per serving: 7g
Polyunsaturated fat per serving: 2g
Protein per serving: 12g
Carbohydrate per serving: 32g
Fiber per serving: 7g
Cholesterol per serving: 20mg
Iron per serving: 2mg
Sodium per serving: 359mg
Calcium per serving: 230mg