Signs of the Times Australia / NZ edition — lifestyle, health, relationships, culture, spirituality, people — published since 1886
Pan Toasted Sandwiches
- Preparation Time:
10 minutes
- Per Serve:
1660 kilojoules (400 calories). Protein 15 g. Total Fat 15 g.
Saturated Fat 2 g. Carbohydrate 50 g. Total Sugars 13 g. Sodium 470
mg. Potassium 1345 mg. Calcium 125 mg. Iron 4.2 mg. Fibre 11 g.
- Cooking Time:
6 minutes
- Serves:
2
Ingredients:
4 thick slices wholemeal
or mixed grain bread
¼ cup reduced fat hummus
½ small ripe avocado,
peeled and chopped
1 teaspoon lime juice
1 pinch sea salt
60 g fat-free semi-dried
tomatoes, finely chopped
30 g wild rocket leaves
Olive oil cooking spray
Instructions:
1. Spread two slices of bread with hummus.
Roughly mash avocado, lime juice and sea
salt into a bowl. Spoon avocado mixture over
hummus. Top with tomatoes and rocket leaves.
Cover with remaining bread.
2. Lightly spray sandwiches on both sides with
oil. Heat a non-stick frying pan over low heat. Add
sandwiches and lightly press down with a spatula.
Cook for 2-3 minutes on each side until golden
and crisp. Cut in half and serve immediately.
For further information on healthy eating, please contact Sanitarium Nutrition Service
Australia:
Locked Bag 7,
Central Coast Mail Centre, NSW 2252
Phone: 1800 673 392
New Zealand:
Private Bag 92127,
Auckland, New Zealand
Phone: 0800 100 257
