ALT Sandwiches

Avocado, Lettuce, and Tomato Sandwiches

Prep Time: 15 minutes; Yield: 4 servings (serving size: 1 sandwich)


•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)

Spread mayonnaise on the 8 slices of bread.
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.

Nutritional Information per Serving

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

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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