Tomato Bean Sandwich
High Fiber Recipe
By Fitness and Freebies
Black beans drained and mashed, a bit of peanut butter and tomato spread served on healthy whole wheat bread with crisp lettuce leaves.
3/4 cup canned black beans, drained and mashed
2 tablespoons plus 2 teaspoons peanut butter
2 tablespoons plus 2 teaspoons sun dry tomato spread
8 slices whole wheat bread, toasted if desired
4 lettuce leaves
Combine first 3 ingredients in a bowl. Spread mixture on one slice of bread. Top with lettuce and remaining bread slice.
Nutrition information per serving:
Recipe makes 4 servings
Calories: 314; Fat: 8.6g; Cholesterol: 0; Protein: 11.9g; Carbohydrates: 47.8g; Fiber: 8.3g; Sugars: 6.8g; Sodium: 463mg; 25 percent calories from fat; Dietary Exchanges: Vegetable: 0.5, Bread: 2.9, Lean meat: 0.3, Fat: 1.1
High Fiber Tip:
Fiber supplementation should be used when other restrictions prevent this. Fiber can be increased by eating foods in their natural state, before peeling or juicing. Besides tablets, you can get fiber chewable wafers or fiber powder you can add to foods.
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