Green Eggs and Ham Sandwich
Egg salad with mashed avocado and sliced ham on whole-grain bread provides makes a protein-rich, nutrient-dense sandwich that is fun and tastes great, too.
Ingredients
1 hard-boiled egg
1/2 peeled and pitted avocado
2 teaspoons (10 mL) lemon juice
2 slices whole-grain bread, such as Stonemill 11 Grain Bread
1 slice extra lean baked ham
1/2 peeled and pitted avocado
2 teaspoons (10 mL) lemon juice
2 slices whole-grain bread, such as Stonemill 11 Grain Bread
1 slice extra lean baked ham
Directions
In bowl, mash together egg with avocado until well blended to desired consistency. Stir in lemon juice. On one of the slices of bread, arrange slice of ham. Top with "green egg" mixture; cover with remaining slice of bread. With serrated knife, slice into quarters and serve.
Makes 1 sandwich
Nutritional information
PER SERVING
about 230 calories
18 g protein
19 g total fat
3.3 g saturated fat
30 g carbohydrates
7 g fibre
220 mg cholesterol
520 mg sodium
% RDI:
4% calcium
20% iron
6% vitamin A
20% vitamin C
about 230 calories
18 g protein
19 g total fat
3.3 g saturated fat
30 g carbohydrates
7 g fibre
220 mg cholesterol
520 mg sodium
% RDI:
4% calcium
20% iron
6% vitamin A
20% vitamin C
