Name: Tomato-&-Avocado Cheese Sandwich
Prep time: 15 min
Total time: 15 min
Ingredients: 2 slices whole-wheat bread; 0.25 avocado, mashed; 3 slices tomato; 0.25 cup grated Parmesan cheese; 1 cup mixed salad greens or baby spinach; 2 teaspoons balsamic vinegar; 1 medium ripe pear

Tomato-&-Avocado Cheese Sandwich

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Parmesan cheese is such a bold flavor, you only need 1/4 cup to add a big punch to this vegetarian toaster-oven sandwich. Get a serving of fruit too, when you enjoy the sandwich with a fresh pear.

Katie Webster

Updated on October 5, 2017

Prep Time:

15 mins

Total Time:

15 mins

Servings:

Yield:

1 sandwich and pear

Nutrition Profile:

Low-Calorie High Fiber Egg Free Vegetarian Nut-Free High Calcium Soy-Free Bone Health Healthy Aging Healthy Immunity Healthy Pregnancy Low Added Sugars

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Ingredients

2 slices whole-wheat bread
¼ avocado, mashed
3 slices tomato
¼ cup grated Parmesan cheese
1 cup mixed salad greens or baby spinach
2 teaspoons balsamic vinegar
1 medium ripe pear

Directions

Lay bread on work surface. Spread avocado on one slice. Top with tomatoes and sprinkle with cheese. Toast both pieces of bread in a toaster oven until the plain piece is toasted and the cheese is starting to melt on the topped piece, 4 to 6 minutes.
Remove the toast from the toaster oven with a spatula, and mound greens (or spinach) on top of the cheese side. Drizzle with vinegar and top with the remaining toast. Cut in half if desired and serve with pear.

Nutrition Facts (per serving)

439	Calories
15g	Fat
63g	Carbs
18g	Protein

Nutrition Facts
Servings Per Recipe 1
Serving Size 1 sandwich and 1 pear
Calories 439
% Daily Value *
Total Carbohydrate 63g	23%
Dietary Fiber 14g	51%
Total Sugars 24g
Added Sugars 2g	4%
Protein 18g	36%
Total Fat 15g	20%
Saturated Fat 5g	25%
Cholesterol 14mg	5%
Vitamin A 2463IU	49%
Vitamin C 33mg	36%
Folate 154mcg	39%
Sodium 620mg	27%
Calcium 404mg	31%
Iron 3mg	18%
Magnesium 103mg	24%
Potassium 990mg	21%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.