Mexican · Lunch
Bean and Cheese Sandwich (Low-Chol)
Toasted sourdough holds warm refried pinto beans, low-fat cottage cheese and part-skim mozzarella, finished with pickled jalapeno, cilantro and lime. Cumin and smoked paprika season the beans for a smoky, tangy Mexican-style sandwich designed to keep saturated fat and cholesterol low.
$3
10 minsPrep
10 minsCook
20 minsTotal
EasyLevel
Nutrition per serving
439Calories
19.8gProtein
13.2gFat
60.2gCarbs
5.1gSugar
11.4gFiber
1039mgSodium
22mgChol
4.8gSat Fat
842mgPotassium
298mgCalcium
4.2mgIron
0.4mcgVitamin B12
9.3mgVitamin C
vegetarian
low-cholesterol
high-fiber
low-calorie
low-chol
Instructions
1
Prep
Chop the onion and mince the garlic. Measure the beans, cumin, smoked paprika, and lime juice so everything is ready.
2
Saute
Heat olive oil in a small skillet over medium heat. Cook the onion and garlic for 2-3 minutes until softened, then add the beans, cumin, and smoked paprika with a splash of water. Mash roughly with a fork and cook for 4-5 minutes, stirring, until thickened.
3
Toast
Toast the sourdough slices in a dry skillet over medium heat for 1-2 minutes per side until golden and crisp, watching carefully to avoid burning.
4
Plate
Spread cottage cheese on one slice. Layer beans, mozzarella, jalapenos, and cilantro on top. Cover with the second slice, press gently, cut diagonally, and serve warm.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 9.6 oz420g, cooked pinto beans
- 4 slices2 oz/57g sourdough bread
- 2 oz56g part-skim mozzarella cheese
- 4 tbsp60g low-fat cottage cheese
- 11 small onion
- 2 clove2 clove garlic
- 1 tsp1 tsp ground cumin
- 1/2 tsp1/2 tsp smoked paprika
- 2 tsp2 tsp lime juice
- 2 tsp2 tsp olive oil
- 2 tbsp2 tbsp cilantro
- 8-10 pickled jalapeno slices
- salt, a pinch
