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.
SHOPPING LIST
* To buy: 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, 1 bottle reduced-fat oil-and-vinegar dressing.
Avocado Veggie Sandwich
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
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 grams fat (7.4 grams saturated, 16.9 grams monounsaturated), 21 milligrams cholesterol, 16.5 grams protein, 43.3 grams carbohydrates, 14.9 grams fiber, 499 milligrams sodium.
- Recipe by Linda Gassenheimer
Linda Gassenheimer is the author of over 30 cookbooks, including her newest, "The 12-Week Diabetes Cookbook."