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Minnesota State University, Mankato

Minnesota State University, Mankato
Employee Wellness @ Work

Cookbook - Main Dishes

Page address: http://www.mnsu.edu/wellness/cookbook/maincourses/avocadotunsandwich/

Avocado Tuna Sandwich

  • 2 ripe avocados, peeled, pitted and coarsely mashed
  • 2 tbsp fresh squeezed lime or lemon juice
  • 1/4 cup roasted red pepper strips, fresh or jarred
  • 2 tbsp chopped fresh parsley
  • 1/2 tsp garlic salt* try garlic powder
  • 1/4 tsp black pepper
  • 1 (6 oz) can drained chunk light tuna in spring water
  • 8 slices hearty multi-grain bread
  • 8 slices tomato slices
  • 8 slices red onion

Instructions

  1. In medium bowl, combine avocado, lime juice, red pepper strips, parsley, garlic salt and pepper. Gently flake and fold the tuna.
  2. Fill each sandwich with 2 slices tomato, ¼ avocado filling and 2 slices of red onion.
  3. Makes 4 sandwiches.

Nutrition facts per sandwich:

  • 360 calories
  • 18 g fat (3 g sat fat)
  • 38 g carbohydrates
  • 9 g fiber
  • 8 g sugars
  • 18 g protein
  • 20 mg cholesterol
  • 600 mg sodium.

*If avocados are hard to find rip or are expensive, use 1 avocado and increase the amount of tuna.