OPEN-FACED SANDWICHES
Prep Time: 10 minutes
Servings: 1
Calories: 100-300 per serving
Description
Sweet, savory, and full of nutrients, these hearty toasts make for a perfect crowd-pleasing brunch or a regular weekday breakfast on-the-go.
Ingredients
1. Ricotta, Basil, and Strawberry
1 slice whole grain bread, toasted
1 Tbsp ricotta cheese
3 fresh basil leaves, sliced into strips
2-4 strawberries, sliced into thin strips
Makes 1 serving. Per serving: 140 calories, 4 g total fat (1.5 g saturated fat), 23 g carbohydrate, 5 g protein, 3 g dietary fiber, 135 mg sodium.
2. Refried Beans, Pico, and a Sunny Side up Egg
1 slice whole grain bread, toasted
2 Tbsp refried beans (e.g. Amy’s light in sodium refried black beans)
1 Tbsp pico de gallo (or any salsa)
1 sunny side up egg
Makes 1 servings. Per serving: 200 calories, 6 g total fat (2 g saturated fat), 22 g carbohydrate, 13 g protein, 4 g dietary fiber, 340 mg sodium.
3. Mashed Avocado with Feta and Pepitas
1 slice whole grain bread, toasted
1/3 avocado, mashed
1 lemon wedge
1 tsp feta cheese
1 tsp pepitas (pumpkin seeds)
Makes 1 servings. Per serving: 210 calories, 12 g total fat (2 g saturated fat), 22 g carbohydrate, 6 g protein, 9 g dietary fiber, 190 mg sodium.
Ingredients
4. Peanut Butter, Banana, and Chia Seed
1 slice whole grain bread, toasted
1 Tbsp peanut butter
½ banana, sliced
1 tsp chia seed (or flaxseed)
Makes 1 servings. Per serving: 250 calories, 10 g total fat (2 g saturated fat), 34 g carbohydrate, 10 g protein, 8 g dietary fiber, 220 mg sodium.
5. Cottage Cheese, Cucumber, Tomato, and Cracked Black Pepper
1 slice whole grain bread, toasted
¼ cup low fat cottage cheese
4-5 thin cucumber slices
2-3 thin tomato slices, cut into quarters
Cracked black pepper (to taste)
Makes 1 servings. Per serving: 150 calories, 3 g total fat (1 g saturated fat), 20 g carbohydrate, 12 g protein, 3 g dietary fiber, 320 mg sodium.
6. Sautéed Chard with Feta and Egg
1 slice whole grain bread, toasted
2 large chard leaves, chopped
1 tsp olive oil
1 tsp feta
1 hard boiled egg, thinly sliced
Makes 1 servings. Per serving: 220 calories, 12 g total fat (3 g saturated fat), 16 g carbohydrate, 12 g protein, 3 g dietary fiber, 260 mg sodium.
Recipe Notes
There are numerous variations of these recipes you can make, so don’t be afraid to get creative and mix things up.
Nutrition Info
This really depends on what kind of Open-Faced Sandwich you are making!!
