Vegetarian Whole Grain Avocado, Tomato and Cucumber Sandwich

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Calories
419
Fat
18g
Carbs
60g
Fiber
14g
Protein
11g
Ingredients (1 serving)
1 avocado, mashed
1 medium tomato, sliced
1 small cucumber, sliced
1/4 c. Spanish onion, thinly sliced
4 tsp. nonfat mayonnaise
Sea salt and pepper to taste
Directions 

Evenly spread the mashed avocado on two slices of bread and lightly sprinkle with salt and pepper to taste. Spread one teaspoon mayonnaise on each of the remaining two slices of bread. Add the tomato, cucumber and onion to make two sandwiches.

"Children ages 2-3 need about 3 ounce equivalents of grains per day. 4-8 year olds need 5 ounce equivalents per day, and teens need 5-8 ounce equivalents per day, with boys being on the higher end."

- Arnold Bread Nutrition Expert
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