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Don's Very Best Luncheon Sandwich     Printer Version
Updated 2013 — ©
Lacto Ovo Vegetarian¹ – 2½ Carb Choices*

These sandwiches can be expanded to include raw unsalted cucumbers or even more tomatoes if you like. Click on the mustard ingredient to go to Healthy Heart Market to purchase the Key Lime Mustard. Why not try our latest sandwich bun? Click Here For The Recipe

Serves 1

Sodium Per Sandwich: 14.7 mg
Sodium Per Sandwich w/o Avocado:11.2 mg

Nutritional Information
Calories: 376.4
Protein: 15.5 g
Carbohydrate: 45.9 g
Dietary Fiber: 7.07 g
Total Sugars: 4.303 g
Total Fat: 15.8 g
Saturated Fat: 6.086 g
Monounsaturated Fat: 6.665 g
Polyunsaturated Fat: 1.438 g
Cholesterol: 25.8 mg
Trans Fatty Acids: 0 g
Total Omega-3 FA: .124 g
Total Omega-6 FA: .006 g
Potassium: 467.5 mg
Sodium: 14.7 mg
Vitamin K: 17.1 mcg
Folic Acid: 0 mcg


Nutritional Information
Calories: 304.2
Protein: 14.6 g
Carbohydrate: 42.2 g
Dietary Fiber: 4.129 g
Total Sugars: 4.174 g
Total Fat: 9.172 g
Saturated Fat: 5.166 g
Monounsaturated Fat: 2.427 g
Polyunsaturated Fat: .652 g
Cholesterol: 25.8 mg
Trans Fatty Acids: 0 g
Total Omega-3 FA: .022 g
Total Omega-6 FA: 0 g
Potassium: 248.2 mg
Sodium: 11.2 mg
Vitamin K: 7.983 mcg
Folic Acid: 0 mcg
Ingredients
  • 2 Slices of homemade whole wheat bread (11.3 mg)
  • 1/4 Fresh small tomato, sliced (4.05mg)
  • 1 Fresh Romaine leaf (.8mg)
  • 1/4 Fresh California avocado (5.19mg) (optional)
  • 1 tablespoon East Shore Key Lime with Ginger Mustard-5 oz.East Shore Key Lime Mustard (3.3mg)
  • 1 thin slice of fresh red onion (.27mg)
  • 1 ounce low sodium cheddar, grated or no-salt Swiss* (10 mg)

    Slice bread and either toast or use fresh. Clean tomaotes,slice thinly. Clean Romaine or use other lettuce of your choice. Slice avocado thinly. Spread the mustard on either one piece of bread or both. Slice onion thinly. Grate or slice cheddar or use Alpine Low-Sodium Swiss. Enjoy.

    ¹ Vegetarians make this a Vegan sandwich by changing bread to one that doesn't use milk or eggs.

    *See Our Where To Buy page for brands and sources of low sodium cheese. You can also melt the cheese on one slice of bread before putting sandwich together.

*With high fiber in this recipe, we subtract the fiber grams from the carbohydrate grams, which gives us the 2½ carb choices rating.

White Whole Wheat from Bob's Red Mill.

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