Avocado Veggie Sandwich Perfect for a Fast Dinner

Avocado veggie sandwich. (Linda Gassenheimer/TNS)

By Linda Gassenheimer From Tribune News Service

Ripe avocado mixed with tomatoes, and hot pepper sauce makes a tasty, vegetarian sandwich. Adding a little bought pesto sauce adds more flavor. This sandwich is perfect for a quick dinner. You may have to plan a little in advance to ripen your avocado. One tip to help avocados ripen is to remove the stem and place them in a bag in a warm spot.

Helpful Hints: — You can use any type of bread. — If pesto sauce isn’t available, use a mild drained salsa. — You can use any type of shredded cheese.

Countdown: — Prepare ingredients. — Make avocado mixture. — Toast bread. — Assemble sandwich.

Shopping List: 1 tomato, 2 small ripe avocados, 1 lemon, 1 small bottle hot pepper sauce, 1 container reduced-fat pesto sauce, 1 loaf whole wheat bread, 1 package Monterey Jack or Mexican-style cheese, 1 package washed, ready-to-eat lettuce, 1 cucumber and 1 bottle reduced-fat oil and vinegar dressing.

Avocado Veggie Sandwich

Recipe by Linda Gassenheimer

Ingredients

1 small tomato, sliced (about 3/4 cup) 2 small ripe avocados, peeled, seed removed, mashed (about 1 cup) 1/2 tablespoon lemon juice Several drops hot pepper sauce 2 tablespoons reduced-fat pesto sauce 4 slices whole wheat bread 1/2 cup shredded reduced-fat Monterey Jack or Mexican-style cheese Several lettuce leaves 1/2 cup sliced cucumber 2 tablespoons reduced-fat oil and vinegar dressing

Directions

Slice tomato.

Mash avocado in a bowl.

Add lemon juice, hot pepper sauce and pesto sauce. Mix well.

Toast bread.

Spread avocado on 2 of the slices. Add sliced tomato to the avocado. Add cheese over the tomato. Place the two remaining bread slices on top to form a sandwich.

Place on two plates. Divide the lettuce leaves between the two plates. Place cucumber slices on the lettuce. Drizzle dressing over the cucumber.

Yield 2 servings.

Per serving: 526 calories (57% from fat), 33.2 g fat (7.4 g saturated, 16.9 g monounsaturated), 21 mg cholesterol, 16.5 g protein, 43.3 g carbohydrates, 14.9 g fiber, 499 mg sodium.

Linda Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.” Listen to Linda on www.WDNA.org and all major podcast sites. Email her at [email protected].

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