Healthy Traditions

Enjoy all the goodness of grilled cheese with our healthy re-make of the traditional sandwich. Our version of this well-loved classic combines the nutrition from avocados and sun-dried tomatoes with creamy, decadent cheese to give you a fabulous earthy taste. This recipe is great to make for dinner on busy weeknights as it’s easy to prepare. The best part about this sandwich is that it’s full of vitamins and protein – a childhood favorite you can feel good about eating!

Nutrient Booster: Avocado

Not only is this an amazingly flavorful sandwich, it has the added nutrition boosters of avocados and sun-dried tomatoes. 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, when eaten in conjunction with foods containing these healthy fats. Avocado can also serve as a healthier option for butter or fat substitute, as it may help reduce dietary intake of saturated fat, calories, sodium, and cholesterol. In fact, avocados are naturally cholesterol free, and over 75% of the fat in avocados is “good fat”. One 50 gram serving is 1/3 of a medium sized avocado. Revisit your childhood memories and enjoy these creamy, guilt-free textures that your inner-child will love.

 

A Note on Nutrient Analysis

Nutrient analysis may vary depending on the ingredients that you use. Look for good quality ingredients first, like whole grain bread, organic cheese and sundried tomatoes packed in heart-healthy olive oil. Try to find sun dried tomatoes that are sulfite-free. As always, it’s important to read the labels on your products’ list to ensure your recipe is as healthy and “clean” as it can be.

Grilled Cheese with Avocado and Sun-Dried Tomatoes

Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 1 sandwich

Ingredients

  • 2 teaspoon olive oil or organic butter, divided
  • 2 slices whole grain bread, or bread of choice
  • 2 tablespoon avocado, mashed and divided
  • 2 (1 ounce) slices cheese cheddar, mozzarella or swiss
  • 1 tablespoon sundried tomatoes in oil, sliced

Instructions

  1. In a skillet over medium-low heat, add 1 teaspoon 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.

  2. 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 1 teaspoon of butter to the pan. Flip the sandwich and press the sandwich down with the spatula.

  3. Cover and cook for another 1-2 minutes until the cheese is melted and the bread is golden brown. Serve warm.

Recipe Notes

*Swiss cheese was used for the nutrient analysis 

Nutrient Analysis:
Serving size: 1 sandwich Calories: 520 calories, Fat: 35 grams, Saturated fat: 18 grams, Carbohydrates: 25 grams, Sugar: 3 grams, Sodium: 320 milligrams, Fiber: 6 grams, Protein: 23 grams, Cholesterol: 80 milligrams

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