Heart-Healthy Classic Fried Bologna Sandwich
Put a nutritious twist on a nostalgic favorite with this Heart-Healthy Classic Fried Bologna Sandwich! Made with savory low-sodium turkey bologna, hearty whole-grain bread, and creamy mashed avocado, this revamped recipe delivers all the comfort of the childhood classic while prioritizing heart-friendly ingredients. Crisp lettuce, juicy tomato slices, and tangy Dijon mustard add refreshing layers of flavor, complemented by the subtle crunch of thinly sliced red onion. Fried to perfection in a touch of extra virgin olive oil, each bite is a delightful balance of health-conscious indulgence. Ready in just 20 minutes, this quick and wholesome sandwich is perfect for a lunch or dinner that doesn’t compromise on taste or nutrition.
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Recipe Information
Ingredients
- 4 slices low-sodium turkey bologna
- 2 teaspoons extra virgin olive oil
- 4 slices whole-grain bread
- 1 whole and ripe avocado
- 4 leaves leafy lettuce
- 1 medium, sliced ripe tomato
- 2 tablespoons Dijon mustard
- 0.25 whole, thinly sliced red onion
- 0.25 teaspoon fresh ground black pepper
Instructions
Place a non-stick skillet over medium heat and add 1 teaspoon of extra virgin olive oil.
Once the oil is hot, add the turkey bologna slices to the skillet. Cook for about 2-3 minutes on each side until they start to crisp up and are golden brown. Remove from the skillet and set aside on a paper towel-lined plate to drain any excess oil.
While the bologna cooks, toast the whole-grain bread slices to your liking using a toaster or under the broiler.
Cut the ripe avocado in half, remove the pit, and scoop the flesh into a small bowl. Mash the avocado with a fork until smooth and season with the ground black pepper.
Spread 1 tablespoon of Dijon mustard evenly over two slices of toasted bread.
On the other two slices, spread the mashed avocado evenly.
Place two slices of fried turkey bologna on each mustard-spread slice of bread.
Top the bologna with a leafy lettuce leaf, a few slices of tomato, and a few rings of thinly sliced red onion.
Complete the sandwich by placing the avocado-covered slices of bread on top, gently pressing down.
Cut each sandwich in half and serve immediately to enjoy the heart-healthy goodness.
Nutrition Facts
Calories |
1073 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 77.7 g | 100% | |
| Saturated Fat | 14.5 g | 72% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 60 mg | 20% | |
| Sodium | 1768 mg | 77% | |
| Total Carbohydrate | 84.5 g | 31% | |
| Dietary Fiber | 21.0 g | 75% | |
| Total Sugars | 14.4 g | ||
| Protein | 27.8 g | 56% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 161 mg | 12% | |
| Iron | 6.2 mg | 34% | |
| Potassium | 1840 mg | 39% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
