Health

ALT (Avocado, Lettuce, and Tomato) Sandwiches

avocado-sandwich RecipeLeigh Beisch

Ingredients

  • 2 tablespoons fat-free mayonnaise
  • 8 (1-ounce) 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)

Preparation

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.

Print
  • Prep Time:
  • Yield: 4 servings (serving size: 1 sandwich)

Nutritional Information

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
Carbohydrates per serving:32g
Fiber per serving:7g
Cholesterol per serving:20mg
Iron per serving:2mg
Sodium per serving:359mg
Calcium per serving:230mg

Good to Know

A healthier version of the BLT, this sandwich is nutrient-rich. Avocados are fattening, but they provide heart-healthy monounsaturated fat. Avocados are also high in fiber. They can be used as healthy baking and cooking alternatives for butter and shortening.

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