Healthy Recipes Main Dishes Healthy Sandwich Recipes Tomato-&-Avocado Cheese Sandwich 4.8 (5) 4 Reviews Parmesan cheese is such a bold flavor, you only need 1/4 cup to add a big punch to this vegetarian toaster-oven sandwich. Get a serving of fruit too, when you enjoy the sandwich with a fresh pear. By Katie Webster Katie Webster Katie Webster is a freelance recipe developer, food photographer and author of the blog HealthySeasonalRecipes.com, where she shares easy and nutritious recipes for busy families. Her recipes have appeared in EatingWell, Fitness, Parents, Parenting and several Edible Communities publications. Her recipes and photography have been featured on popular online sites, including Kitchn and Parade. EatingWell's Editorial Guidelines Updated on April 19, 2024 Tested by Learn more about our food philosophy and nutrition parameters." tabindex="0" data-inline-tooltip="true"> EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Prep Time: 15 mins Total Time: 15 mins Servings: 1 Yield: 1 sandwich and pear Nutrition Profile: High-Calcium Bone-Health Nut-Free Healthy Pregnancy Healthy Aging Healthy Immunity Soy-Free High-Fiber Vegetarian Egg-Free Low-Calorie Jump to Nutrition Facts Cook Mode (Keep screen awake) Ingredients 2 slices whole-wheat bread ¼ avocado, mashed 3 slices tomato ¼ cup grated Parmesan cheese 1 cup mixed salad greens or baby spinach 2 teaspoons balsamic vinegar 1 medium ripe pear Directions Lay bread on work surface. Spread avocado on one slice. Top with tomatoes and sprinkle with cheese. Toast both pieces of bread in a toaster oven until the plain piece is toasted and the cheese is starting to melt on the topped piece, 4 to 6 minutes. Remove the toast from the toaster oven with a spatula, and mound greens (or spinach) on top of the cheese side. Drizzle with vinegar and top with the remaining toast. Cut in half if desired and serve with pear. Originally appeared: EatingWell.com, October 2017 Rate It Print Nutrition Facts (per serving) 439 Calories 15g Fat 63g Carbs 18g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 1 Serving Size 1 sandwich and 1 pear Calories 439 % Daily Value * Total Carbohydrate 63g 23% Dietary Fiber 14g 51% Total Sugars 24g Added Sugars 2g 4% Protein 18g 36% Total Fat 15g 20% Saturated Fat 5g 25% Cholesterol 14mg 5% Vitamin A 2463IU 49% Vitamin C 33mg 36% Folate 154mcg 39% Sodium 620mg 27% Calcium 404mg 31% Iron 3mg 18% Magnesium 103mg 24% Potassium 990mg 21% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.