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Healthy Baked Eggs

Healthy Baked Eggs

Have you ever tried baked eggs before? Not exactly a frittata and not exactly a fried egg, healthy baked eggs are the perfect combination of both. They take very minimal effort to make and provide a healthy serving of protein, as well as the vitamins and minerals for the vegetables that we add to this recipe. Serve this delicious recipe for Healthy Baked Eggs for your next weekend breakfast or brunch!

 

Healthy Baked Eggs
Serves 4
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Prep Time
5 min
Cook Time
25 min
Total Time
30 min
Prep Time
5 min
Cook Time
25 min
Total Time
30 min
125 calories
6 g
186 g
8 g
7 g
2 g
147 g
205 g
3 g
0 g
5 g
Nutrition Facts
Serving Size
147g
Servings
4
Amount Per Serving
Calories 125
Calories from Fat 74
% Daily Value *
Total Fat 8g
13%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 186mg
62%
Sodium 205mg
9%
Total Carbohydrates 6g
2%
Dietary Fiber 1g
5%
Sugars 3g
Protein 7g
Vitamin A
7%
Vitamin C
14%
Calcium
6%
Iron
9%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 onion, chopped
  2. 1 tbsp. extra virgin olive oil
  3. 1 15 oz. can of fire roasted diced tomatoes
  4. 4 eggs
  5. Salt and pepper, to taste
  6. Fresh herbs like basil or chives (optional)
Instructions
  1. Preheat oven to 350 degrees.
  2. Set a large skillet to medium heat on the stovetop. Cook the onion in the extra virgin olive oil until it softens.
  3. Drain the extra liquid from the fire roasted tomatoes, then add them to the cooked onion.
  4. Cook for an additional 5 minutes to blend the flavors.
  5. Crack each egg on top of the veggies, turn the stovetop to low and cover.
  6. Cook for 5 minutes until the eggs become slightly firm.
  7. Transfer the entire skillet to the oven, and cook for 15-20 minutes, until the eggs are cooked to your liking. Carefully remove the entire skillet from the oven and let cool.
  8. Season with salt and pepper, add the fresh herbs, and serve with slices of crusty whole grain bread for a hearty meal!
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calories
125
fat
8g
protein
7g
carbs
6g
more
OrganWise Guys Blog http://www.organwiseguys.com/blog/
Spinach Bites

Spinach Bites

These healthy Spinach Bites are an excellent choice for a nutritious, homemade appetizer. Once you realize how quickly you can whip up a batch of these, you won’t think about choosing frozen appetizers ever again!

One benefit of making your own appetizers, like these Spinach Bites, is that you can customize them to your taste preferences. For example, if you like spicy, then add some red pepper flakes to the recipe. If you prefer a sharper cheese, you can use cheddar instead of mozzarella. Another benefit of taking the extra few minutes to have a homemade appetizer is that it is more cost effective than buying a pre-made version.

Pick up the ingredients (if you don’t have them in your kitchen already) for this easy recipe and make them for your next gathering. Best of all, these spinach bites are tasty cold too so they make great leftovers, especially for your child’s lunchbox!

Spinach Bites
Serves 8
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Prep Time
15 min
Cook Time
20 min
Total Time
35 min
Prep Time
15 min
Cook Time
20 min
Total Time
35 min
84 calories
8 g
52 g
3 g
5 g
1 g
48 g
169 g
1 g
0 g
2 g
Nutrition Facts
Serving Size
48g
Servings
8
Amount Per Serving
Calories 84
Calories from Fat 30
% Daily Value *
Total Fat 3g
5%
Saturated Fat 1g
7%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 52mg
17%
Sodium 169mg
7%
Total Carbohydrates 8g
3%
Dietary Fiber 1g
4%
Sugars 1g
Protein 5g
Vitamin A
36%
Vitamin C
8%
Calcium
8%
Iron
7%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 5 oz. package fresh spinach leaves
  2. 2 eggs
  3. 1/2 cup mozzarella cheese, shredded
  4. 3/4 cup panko breadcrumbs
  5. 2 tbsp. fresh basil, chopped
  6. Salt and pepper, to taste
Instructions
  1. Preheat the oven to 350 degrees.
  2. Trim the stems off the spinach leaves.
  3. Bring a large pot of water to a boil, then cook the spinach leaves for about 3 minutes, until they become wilted. Drain, then when they are cooled, use your hands to squeeze the excess water.
  4. Place the spinach leaves on a cutting board and chop into small pieces. Transfer to a large mixing bowl.
  5. In the same bowl, add the eggs, mozzarella, panko breadcrumbs, basil and salt and pepper. Combine using a spoon until all ingredients are mixed together, creating a thick batter.
  6. Using your hands or a melon scooper, form small, 1 inch balls out of the spinach batter.
  7. Place the balls on a baking pan lined with parchment paper.
  8. Bake in the oven for 20 minutes, until firm and golden brown.
  9. Serve with your favorite dipping sauces like tomato sauce and pesto, or eat plain.
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calories
84
fat
3g
protein
5g
carbs
8g
more
OrganWise Guys Blog http://www.organwiseguys.com/blog/
Copycat Starbucks Spinach Feta Wrap

Copycat Starbucks Spinach Feta Wrap

Have you tried the Spinach Feta Wrap from Starbucks? It is a fan favorite for a healthy option from the chain, and has egg whites, spinach, feta and sun dried tomatoes. When we are on the road and need a quick and affordable healthy option, this is one of our favorites! So… we were curious about copying the recipe in our own kitchen and seeing if we could make it ourselves. The result? A fresh, delicious breakfast or lunch wrap that can be made in batches and frozen for a quick meal! We love that we can make this Copycat Starbucks Spinach Feta Wrap ourselves and know the ingredients that go into it. And, another benefit of making restaurant style meals at home is that you save lots of money! Try this Copycat Starbucks Spinach Feta Wrap and you will not be disappointed.

Copycat Starbucks Spinach Feta Wrap
Serves 1
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Prep Time
5 min
Cook Time
10 min
Total Time
15 min
Prep Time
5 min
Cook Time
10 min
Total Time
15 min
297 calories
28 g
380 g
12 g
18 g
5 g
174 g
279 g
2 g
0 g
6 g
Nutrition Facts
Serving Size
174g
Servings
1
Amount Per Serving
Calories 297
Calories from Fat 108
% Daily Value *
Total Fat 12g
19%
Saturated Fat 5g
23%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 380mg
127%
Sodium 279mg
12%
Total Carbohydrates 28g
9%
Dietary Fiber 2g
8%
Sugars 2g
Protein 18g
Vitamin A
68%
Vitamin C
16%
Calcium
14%
Iron
18%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 eggs
  2. 1 cup fresh spinach leaves
  3. 1 whole wheat wrap
  4. 1 tbsp. sun dried tomatoes, chopped
  5. 1 tbsp. feta cheese
Instructions
  1. Whisk the eggs together, then cook on the stovetop using a nonstick skillet set to medium heat. Scramble to desired consistency, then remove from heat.
  2. Using the same pan, add the spinach and cook until it becomes wilted (about 5 minutes). Remove from heat.
  3. Lay the whole wheat wrap flat on the counter. Using the bottom 1/3 of the wrap, add the eggs first, then the spinach, the sun dried tomatoes, and the feta cheese.
  4. Fold in the outer edges of the wrap, then roll it up, starting at the bottom.
  5. Cut in half with a sharp knife and serve.
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calories
297
fat
12g
protein
18g
carbs
28g
more
OrganWise Guys Blog http://www.organwiseguys.com/blog/

 

Celebrate Girls Fitness with #GirlsAre!

Celebrate Girls Fitness with #GirlsAre!

In May, we are so excited to celebrate National Physical Fitness and Sports Month! When it comes to being active, we think that everyone should participate no matter what age, gender or race. That’s why we are so excited to partner with #GirlsAre Campaign to promote girls fitness. Thanks to the Alliance for a Healthier Generation, Clinton Health Matters Initiative, and No Ceilings: The Full Participation Project of the Clinton Foundation for sponsoring this campaign. This three-week long campaign is designed to shine the spotlight on female fitness.

franklinhuddle

Why do we focus on girls and women? Statistics show that girls are less physically active as boys. By the time they reach high school, females are twice as likely to drop out of sports teams than their male counterparts. Here at OWG, we want everyone to be physically fit and are so excited about promoting girls fitness! Exercise helps build muscle, improve cardiovascular health, and releases feel-good chemicals called endorphins that make us happier. To show our support for the #GirlsAre Campaign we have rounded up our favorite blog posts that feature strong, physically fit girls. You can check them out here.

Dominique Dawes – Listen in as Dominique Dawes, a former Olympic Gymnast, share her healthy lifestyle tips.

Ruthie Bolton – One of the most accomplished athletes in the world shares her tips for keeping kids healthy. Ruthie Bolton is a 2-time Olympic Gold Medalist, a USA Basketball Female of the Year, the Sports Illustrated Best Woman Athlete by home state, and one of only 4 players to be named to the Women’s Basketball Hall of Fame Class of 2011. 

Dr. Sarah Messiah (Part 1 and Part 2) – Not only is Dr. Messiah a colleague in childhood obesity prevention, she is also a former Olympic athlete!

Stephanie Smith – An elite sprinter sits down with Peri Stolic for an interview about her sport and training for the Olympics.

Spinach and Chicken Rice Bake

Spinach and Chicken Rice Bake

For dinner, spinach meals are king! Meals made with spinach will give your body lots of Vitamins A and C, as well as iron. The great thing about spinach is that is so convenient. You can purchase frozen spinach for about $1 at the grocery store and keep it in the freezer for recipes like this Spinach and Chicken Rice bake. Everything in this recipe is made with things that you probably already have in your house. Make ahead and eat for leftovers for the rest of the week or serve this meal to a large, hungry crowd. It is sure to satisfy!

Spinach and Chicken Rice Bake
Serves 8
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Prep Time
35 min
Cook Time
25 min
Total Time
1 hr
Prep Time
35 min
Cook Time
25 min
Total Time
1 hr
352 calories
16 g
129 g
16 g
36 g
9 g
211 g
651 g
1 g
0 g
6 g
Nutrition Facts
Serving Size
211g
Servings
8
Amount Per Serving
Calories 352
Calories from Fat 140
% Daily Value *
Total Fat 16g
24%
Saturated Fat 9g
44%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 129mg
43%
Sodium 651mg
27%
Total Carbohydrates 16g
5%
Dietary Fiber 2g
8%
Sugars 1g
Protein 36g
Vitamin A
92%
Vitamin C
4%
Calcium
52%
Iron
12%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 cups brown rice, cooked
  2. 1 10 oz. container frozen spinach
  3. 1 lb. chicken breast, cut into cubes
  4. 1/2 yellow onion, diced
  5. 2 garlic cloves, minced
  6. 2 eggs
  7. 1/4 cup skim milk
  8. 1 cup low-fat cheddar cheese (shredded)
  9. Salt and pepper, to taste
  10. Parmesan cheese, for topping
Instructions
  1. Preheat oven to 350 degrees.
  2. Cook the rice according to directions, then set aside.
  3. Cook the spinach according to directions, remove excess water, then set aside.
  4. Meanwhile, cook the chicken over medium heat on the stovetop until no pink remains. Remove from heat.
  5. Using the same pan that was used to cook the chicken, sauté the onions for about 5 minutes, until soft. Add the garlic and cook for 2 more minutes until it begins to brown. Remove from heat.
  6. In a large mixing bowl, beat the two eggs. Add the milk and cheddar cheese. Next, add the chicken, onion mixture, the spinach and the rice. Combine all ingredients well.
  7. Spray a rectangular baking dish with nonstick spray, then pour in the rice mixture. Top with parmesan cheese and bake for 25 minutes until the cheese on top is melted.
  8. Remove from oven, let stand for 5 minutes then serve hot or freeze and eat later. Enjoy!
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calories
352
fat
16g
protein
36g
carbs
16g
more
OrganWise Guys Blog http://www.organwiseguys.com/blog/
Edamame and Beef Asian Salad

Edamame and Beef Asian Salad

This recipe for Edamame and Beef Asian Salad is made with simple, fresh ingredients and can be thrown together on a weeknight for a quick meal. It’s also a great option for upcoming summer barbecues and parties because it can be eaten cold.

We love Asian flavors and the peanut sauce that is used to dress this salad definitely meets our expectations for an Asian inspired dish. Note that you can make this salad with or without the beef. Adding the beef makes it a complete meal, while omitting it results in a great side dish to serve alongside your favorite, low-fat protein.

Edamame and Beef Asian Salad
Serves 8
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Prep Time
30 min
Total Time
30 min
Prep Time
30 min
Total Time
30 min
336 calories
11 g
47 g
23 g
25 g
5 g
188 g
211 g
3 g
0 g
16 g
Nutrition Facts
Serving Size
188g
Servings
8
Amount Per Serving
Calories 336
Calories from Fat 199
% Daily Value *
Total Fat 23g
35%
Saturated Fat 5g
24%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 11g
Cholesterol 47mg
16%
Sodium 211mg
9%
Total Carbohydrates 11g
4%
Dietary Fiber 4g
18%
Sugars 3g
Protein 25g
Vitamin A
9%
Vitamin C
40%
Calcium
8%
Iron
15%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the Salad
  1. 1 8 oz. package frozen edamame
  2. 1 10 oz. package frozen broccoli
  3. 1 tbsp. extra virgin olive oil
  4. 1 lb. sirloin steak
  5. 1/2 cup green onions, sliced thin
  6. 1/2 cup peanuts
  7. Sesame seeds (optional)
  8. Peanut sauce (see below)
For the Peanut Sauce
  1. 1/4 cup natural creamy peanut butter
  2. 1 tbsp. brown rice vinegar
  3. 1 tbsp. low sodium soy sauce
  4. 1 tsp. honey
  5. Dash of hot sesame oil
  6. Hot water, as needed, to thin the sauce
Instructions
  1. Defrost the edamame and broccoli according to directions, set aside.
  2. Meanwhile, pour the olive oil into a large skillet on the stovetop set to medium high heat. When it begins to sizzle, add the steak and cook for 5 minutes on each side. Remove from heat, let cool, then cut into thin strips.
  3. Using the same pan that you used to cook the steak, add the edamame and broccoli and set the heat to low. Cook for about 5 minutes so the vegetables absorb some of the steak juice, then remove from heat.
  4. Use a large bowl to mix the edamame, broccoli, steak, green onions and peanuts.
  5. In another bowl, mix the peanut butter, brown rice vinegar, soy sauce, honey and sesame oil together until smooth.
  6. Pour the peanut sauce into the large bowl, and toss all ingredients together until coated.
  7. Top with additional green onions and sesame seeds.
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calories
336
fat
23g
protein
25g
carbs
11g
more
OrganWise Guys Blog http://www.organwiseguys.com/blog/
Nutty Banana Bread

Nutty Banana Bread

We love a good muffin or slice of a savory bread loaf for breakfast. What we don’t love so much is all the fat and sugar that these tasty treats can have if we buy them prepackaged. Making your own versions not only helps to make them healthier, but it’s a really fun project that can involve the whole family AND it fills your home with wonderful scents of freshly baked goods.

 

This recipe for nutty banana bread is a perfect way to get your fix of baked goods while also having plenty of healthy benefits like good fats, fiber and potassium. Gather the ingredients for this recipe, then involve everyone in the baking process this weekend!

Nutty Banana bread
Serves 10
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Prep Time
20 min
Cook Time
50 min
Total Time
1 hr 10 min
Prep Time
20 min
Cook Time
50 min
Total Time
1 hr 10 min
107 calories
19 g
37 g
3 g
3 g
0 g
49 g
134 g
9 g
0 g
2 g
Nutrition Facts
Serving Size
49g
Servings
10
Amount Per Serving
Calories 107
Calories from Fat 23
% Daily Value *
Total Fat 3g
4%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 37mg
12%
Sodium 134mg
6%
Total Carbohydrates 19g
6%
Dietary Fiber 2g
6%
Sugars 9g
Protein 3g
Vitamin A
1%
Vitamin C
2%
Calcium
5%
Iron
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/2 cup whole wheat flour
  2. 1/2 cup rolled oats
  3. 1 tbsp. cinnamon
  4. 1/2 tbsp. baking powder
  5. 1/2 tsp. salt
  6. 3 tbsp. apple sauce
  7. 1/4 cup honey
  8. 2 eggs
  9. 1/2 tsp. vanilla
  10. 1 mashed bananas, cut into small rounds
  11. 3 tbsp. pecans, chopped
Instructions
  1. Preheat oven to 350 degrees.
  2. Mix the dry ingredients (whole wheat flour, oats, cinnamon, salt, and baking powder) in a large bowl.
  3. Using a stand or hand mixer, add the wet ingredients (apple sauce, honey, eggs, vanilla, and mashed bananas) to a bowl and mix on medium low until it creates a smooth consistency and is mixed well.
  4. Add the dry mixture to the wet mixture and mix again on low until combined.
  5. Line a bread pan with parchment paper and pour in the mixture, then sprinkle the top with pecans.
  6. Bake in the oven for 50 minutes. The bread is finished when a toothpick comes out clean.
  7. Remove from the oven and let the bread cool for 10 minutes. Serve hot or store for up to 4 days.
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calories
107
fat
3g
protein
3g
carbs
19g
more
OrganWise Guys Blog http://www.organwiseguys.com/blog/
Crunchy Edamame and Chickpeas

Crunchy Edamame and Chickpeas

This recipe for crunchy edamame and chickpeas makes an excellent, hot snack right from the oven! Crunchy chickpeas are definitely a new, “trendy” food that you can purchase from specialty food stores in the snack aisle. Since edamame is an April Foods of the Month, we wanted to feature this food by combining it with chickpeas. Roasting edamame gives is a really nice crunch so it’s a great snack. You can also top salads with this crunchy edamame and chickpea mixture instead of croutons to give them more flavor.

Crunchy Edamame and Chickpeas
Serves 8
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Prep Time
5 min
Cook Time
30 min
Prep Time
5 min
Cook Time
30 min
248 calories
35 g
0 g
7 g
14 g
1 g
91 g
34 g
7 g
0 g
4 g
Nutrition Facts
Serving Size
91g
Servings
8
Amount Per Serving
Calories 248
Calories from Fat 56
% Daily Value *
Total Fat 7g
10%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 34mg
1%
Total Carbohydrates 35g
12%
Dietary Fiber 11g
44%
Sugars 7g
Protein 14g
Vitamin A
1%
Vitamin C
9%
Calcium
8%
Iron
23%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 10 oz. steam bag frozen pre-shelled edamame beans, thawed
  2. 1 15 oz. can chickpeas, drained
  3. 1 tbsp. olive oil
  4. Salt and pepper, to taste
Instructions
  1. Let the bag of edamame thaw in the refrigerator overnight.
  2. Preheat oven to 425 degrees.
  3. Open the chickpeas, transfer to a colander, and rinse off the liquid. Shake the colander a few times to remove any excess water.
  4. Open the bag of edamame and add it to the colander with the chickpeas. Shake it a few more times to combine both beans.
  5. Transfer the bean mixture to a Ziploc bag. Add in the olive oil, salt and pepper, then seal. Shake the bag to coat the beans in the olive oil and seasonings.
  6. Open the bag and spread the beans evenly across a baking sheet lined with parchment paper.
  7. Bake in the oven for 15 minutes. Remove the baking sheet, and use a spatula to flip over the beans (this helps them to roast evenly). Continue cooking for another 15-20 minutes, until the beans star to become slightly brown and crispy.
  8. Let cool, then eat immediately.
Notes
  1. The beans will lose their crispiness if not even within the first day. Store in an airtight container or bag for up to three days.
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calories
248
fat
7g
protein
14g
carbs
35g
more
OrganWise Guys Blog http://www.organwiseguys.com/blog/
Four Ingredient Brownie

Four Ingredient Brownie

We didn’t believe it when we saw a similar recipe for these brownies. Could something with no sugar, butter, or flour really look (and taste) this decadent? We had to try it! And after making it we promise… the result tastes just as good as the picture looks. Would you believe that this gorgeous final product is made simply by combining banana, cocoa powder and almond butter (nuts are an April Foods of the Month)? We add sea salt to the top to get the fourth ingredient for our Four Ingredient Brownie recipe. 

You will certainly impress your family and friends by showing up with this healthy recipe. The best part is that you probably have all of these ingredients already in your kitchen!

Four Ingredient Brownie
Serves 8
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Prep Time
10 min
Cook Time
20 min
Prep Time
10 min
Cook Time
20 min
138 calories
14 g
0 g
9 g
4 g
1 g
61 g
21 g
6 g
0 g
7 g
Nutrition Facts
Serving Size
61g
Servings
8
Amount Per Serving
Calories 138
Calories from Fat 75
% Daily Value *
Total Fat 9g
14%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Cholesterol 0mg
0%
Sodium 21mg
1%
Total Carbohydrates 14g
5%
Dietary Fiber 3g
13%
Sugars 6g
Protein 4g
Vitamin A
1%
Vitamin C
6%
Calcium
6%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 3 very ripe bananas, mashed
  2. 1/2 cup smooth almond butter (or peanut butter)
  3. 2 tbsp. cocoa powder
  4. Sprinkle of sea salt, for topping
Instructions
  1. Preheat oven to 350 degrees.
  2. Use a potato masher or two forks to mash the bananas.
  3. Microwave the almond butter in a microwave safe dish for 20-30 seconds until it becomes melted.
  4. Add the melted almond butter and cocoa powder to the mashed banana and mix thoroughly in a large bowl.
  5. Line a small baking dish (we used an 11 x 7 glass dish to make the brownies thicker) with parchment paper. Pour the brownie mixture into the pan.
  6. Bake for 20 minutes until a toothpick comes out clean.
  7. Eat warm or store in the refrigerator for up to four days.
Notes
  1. Optional: For an even smoother consistency, use an immersion blender to blend all ingredients more.
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calories
138
fat
9g
protein
4g
carbs
14g
more
OrganWise Guys Blog http://www.organwiseguys.com/blog/

 

Avocado Tuna Salad

Avocado Tuna Salad

The great thing about tuna salad is that you get a hefty dose of protein, good fat, selenium and Vitamin B12. The not so good thing… often times it is prepared with lots of mayonnaise, which adds more unhealthy saturated fat than is necessary. The good news is that there are lots of ways to prepare tuna in a healthy way, especially when you make it yourself!

This recipe for avocado tuna salad omits all mayonnaise and instead uses healthy avocado as the fat. The avocado helps to bind the tuna together while providing loads of potassium and fiber, something that mayonnaise is lacking. This avocado tuna salad is a simple and healthy lunch option!

Avocado Tuna Salad
Serves 1
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Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
474 calories
37 g
72 g
15 g
48 g
3 g
594 g
1125 g
5 g
0 g
11 g
Nutrition Facts
Serving Size
594g
Servings
1
Amount Per Serving
Calories 474
Calories from Fat 127
% Daily Value *
Total Fat 15g
23%
Saturated Fat 3g
15%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 7g
Cholesterol 72mg
24%
Sodium 1125mg
47%
Total Carbohydrates 37g
12%
Dietary Fiber 7g
29%
Sugars 5g
Protein 48g
Vitamin A
11%
Vitamin C
29%
Calcium
16%
Iron
25%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 slices whole wheat bread
  2. 1 can tuna, packed in water
  3. 1/4 avocado, mashed
  4. 1 tbsp. chopped red pepper
  5. Salt and pepper, to taste
  6. Pickles (optional)
Instructions
  1. Toast the bread slices and set aside.
  2. Open and drain the can of tuna. Mix together with the mashed avocado and the red pepper. Season with salt and pepper.
  3. Spread the tuna mixture on one slice of bread, top with pickles (optional) and the remaining bread slice.
  4. Cut in half and serve.
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calories
474
fat
15g
protein
48g
carbs
37g
more
OrganWise Guys Blog http://www.organwiseguys.com/blog/