Serves 4 / A light and simple vegetarian meal. Prep tip: If you like meat, add a slice of organic ham or thinly sliced prosciutto.

4 slices whole-grain, high-fiber bread

1 large or 2 medium tomatoes, sliced 1/2 inch thick

1 tablespoon extra-virgin olive oil

8 slices (4 ounces) Gruyère cheese

1/2 small red onion, very thinly sliced

1 cup (1 ounce) loosely packed baby arugula leaves

12 fresh basil leaves

1/2 small avocado, thinly sliced (optional)

Finely chopped fresh basil, for garnish

1. Preheat broiler with cooking rack 6 inches from heat. Place bread on a baking sheet and broil until lightly toasted (not yet browning), about 30 seconds; turn and broil another 30 seconds.

2. Brush tomato slices with olive oil and place on a second baking sheet. Broil 2 minutes, turn over, and broil 3 minutes more, until lightly browned.

3 Meanwhile, top each bread slice with cheese and onion slices. When tomatoes are done, remove from oven. Place cheese-topped bread slices under broiler for 1 minute, until cheese melts.

4. Remove bread slices from oven and top with arugula, basil leaves, and broiled tomato slices. Sprinkle with salt, pepper, and sliced avocado, if using. Garnish with chopped basil and serve immediately.

PER SERVING: 259 cal, 45% fat cal, 14g fat, 6g sat fat, 31mg chol, 14g protein, 25g carb, 4g fiber, 291mg sodium