Veracruz Veggie Sandwich
South-of-the border crunchy colorful vegetables make the best fillings for warm-weather sandwiches served up on lightly toasted whole-grain bread. Here alfalfa sprouts top off a filling of creamy avocado, Monterey Jack, crispy cucumber, ripe tomatoes and roasted red pepper.
- 2 Tablespoons lowfat mayonnaise
- 4 slices Health Nut Bread or
other whole grain bread
- 1/2 ripe avocado, pitted and peeled
- 1/2 teaspoon fresh lemon juice
- 2 teaspoons chopped Italian
- 2 to 4 slices reduced-fat
Monterey jack cheese
- 1 large red bell pepper, halved
lengthwise and roasted
- 4 peeled, seeded, thin lengthwise
slices of cucumbers
- 2 to 4 slices ripe large tomato
- 1/4 to 1/2 cup alfalfa sprouts
- salt and pepper
1. Flatten the Red Pepper halves slightly with the palm of your hand. Lay peppers skin side down on a broiler pan. Broil about 12 to 15 minutes until the skins turn black. Remove peppers and place in plastic bag for 15 minutes. Remove from bag and slip off skins.
2. Spread mayonnaise on 2 slices of bread and set aside.
3. Mash avocado with the lemon juice and spread on the 2 remaining slices of bread. Sprinkle with the parsley.
4. Next top each with a cheese slice. Lay 1/2 roasted pepper over the cheese on each sandwich.
5. Cover the roasted pepper with the cucumber slices and tomato slices. Season with salt and freshly ground pepper. Top each with sprouts and cover with reserved slices of bread. Cut each sandwich in half and serve
Amount Per Serving:
Calories 500 - Calories from Fat 130
Percent Total Calories From: Fat 26%, Protein 12%, Carbohydrate 62%
Totals and Percent Daily Values (2000 calories): Fat 14g, Saturated Fat 3g, Cholesterol 4mg, Sodium 803mg, Total Carbohydrate 77g, Dietary Fiber 6g, Protein 15g, Vitamin A 4725 units, Vitamin C 738 units, Calcium 0 units, Iron 5 units