Heart-Healthy Classic Fried Bologna Sandwich
Elevate a nostalgic favorite with this Heart-Healthy Classic Fried Bologna Sandwich, a modern twist on a comfort food classic that's both flavorful and better for you. This recipe swaps traditional bologna for low-sodium turkey bologna, lightly fried in heart-friendly extra virgin olive oil for a rich, satisfying taste without the guilt. Whole-grain bread serves as the wholesome foundation, while creamy mashed avocado, crisp leafy lettuce, juicy tomato slices, and zesty Dijon mustard create a burst of balanced textures and flavors. Thinly sliced red onion adds a subtle kick, complemented by a sprinkle of black pepper for seasoning. Quick to prepare in just 20 minutes, this healthier version of the beloved fried bologna sandwich offers all the indulgence while supporting your wellness goals. Perfect for a hearty lunch or casual dinner, this sandwich is sure to please both the palate and the heart!
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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
Directions
Step 1
Place a non-stick skillet over medium heat and add 1 teaspoon of extra virgin olive oil.
Step 2
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.
Step 3
While the bologna cooks, toast the whole-grain bread slices to your liking using a toaster or under the broiler.
Step 4
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.
Step 5
Spread 1 tablespoon of Dijon mustard evenly over two slices of toasted bread.
Step 6
On the other two slices, spread the mashed avocado evenly.
Step 7
Place two slices of fried turkey bologna on each mustard-spread slice of bread.
Step 8
Top the bologna with a leafy lettuce leaf, a few slices of tomato, and a few rings of thinly sliced red onion.
Step 9
Complete the sandwich by placing the avocado-covered slices of bread on top, gently pressing down.
Step 10
Cut each sandwich in half and serve immediately to enjoy the heart-healthy goodness.
Nutrition Facts
| Serving size | (655.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1073.3 |
| Total Fat 77.7g | 0% |
| Saturated Fat 14.5g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 60mg | 0% |
| Sodium 1767.7mg | 0% |
| Total Carbohydrate 84.5g | 0% |
| Dietary Fiber 21.0g | 0% |
| Total Sugars 14.4g | |
| Protein 27.8g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 161.4mg | 0% |
| Iron 6.2mg | 0% |
| Potassium 1839.9mg | 0% |
Source of Calories