Celebrate all the goodness of grilled cheese with our healthy take on the traditional sandwich. Our version of this well-loved classic is filled with avocado and sun-dried tomatoes, which provide a fabulous earthy combination when paired with the creamy, decadent cheese. The best part about this sandwich is that it’s full of nutrition, so this is one recipe you can feel good about eating! For added goodness, you can pair it with our Cabbage and White Bean Sorghum Soup or Red Lentil Soup with Sweet Potatoes to create a fabulous weekend meal.
Not only is this an amazingly flavorful sandwich, it has solid nutrition boosters such as avocados and sun-dried tomatoes. Nutritionally speaking, the avocados provide nearly 20 essential nutrients, including fiber, potassium, vitamin E, B-vitamins, and folic acid. They also enable the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten with the fruit (1). You can also use avocado as a butter or fat substitute, as it may help reduce dietary intake of saturated fat, calories, sodium, and cholesterol (2). In fact, avocados are naturally cholesterol free, and over 75% of the fat in avocados is “good fat”, making them a great substitute for foods high in saturated fat. One serving size is 50 grams (or 1/3 of a medium sized avocado), so go ahead and enjoy the creamy textures in your daily diet. You can learn more about avocados here!
Grilled Cheese with Avocado and Sun-Dried Tomatoes
- 3 teaspoons olive oil or organic butter, divided
- 2 slices whole grain bread, or bread of your choice
- 2 tablespoons avocado, mashed and divided
- ¼ cup shredded cheese of your choice (i.e. cheddar, mozzerella, Swiss cheese)
- 1 tablespoon sundried tomatoes in oil, sliced
- Skillet with a lid, cast-iron, non-stick or stainless steel
- In a skillet over medium-low heat, add 1½ teaspoons butter. Add 1 tablespoon avocado to one slice of bread, and place it in the pan, avocado side up.
- Place the cheese and sliced sun-dried tomatoes on the bread. Spread the remaining avocado on the last slice of bread, and add it (avocado side down) to the one in the pan, creating a sandwich.
- Press down on the sandwich with a spatula, and cover the pan for 2-3 minutes, or until the cheese melts.
- Pick the sandwich up with the spatula, and add the additional 1½ teaspoons of butter to the pan. Flip the sandwich and press the sandwich down with the spatula.
- Cover and cook for another 1-2 minutes until the cheese is melted and the bread is golden brown. Serve warm.
Serving size: 1 sandwich Calories: 410 calories, Fat: 28 grams, Saturated fat: 15 grams, Carbohydrates: 25 grams, Sugar: 3 grams, Sodium: 385 milligrams, Fiber: 6 grams, Protein: 15 grams, Cholesterol: 60 milligrams
(1) Avocado nutrition facts. California Avocados. http://www.californiaavocado.com/nutrition
(2) Avocados as a butter or fat substitute. California Avocados. http://www.californiaavocado.com/nutrition/smart-substitutions