Up the nutritional ante of the traditional BLT by trading white bread for whole-wheat to add fiber, subbing leaner bacon to shave calories and fat and topping it with romaine lettuce instead of iceberg for a dose of vitamin A. Don't worry you won't miss the mayo when you taste this zingy avocado spread.
Ingredients
Avocado Spread
1/4 extra ripe avocado 1 tbsp fresh lemon juice 1 tsp olive oil 1/4 tsp salt 1 tsp cayenne pepper (optional)
Sandwich
4 slices reduced-fat (30 or 40 percent) center-cut bacon
4 slices whole-wheat bread
6 leaves romaine lettuce
1 medium tomato, sliced
4 thin slices red onion (optional)
Preparation
Cream together avocado spread ingredients. Prepare bacon according to package directions; drain thoroughly on two paper towels for 5 minutes. Toast bread and spread the avocado mixture on 2 slices. Top with vegetables, 2 slices of bacon per sandwich and second slice of bread. Nutritional analysis per serving: 259 calories, 11.5 g fat (3 g saturated),12 g protein, 32.5 g carbohydrates, 7 g fiber
|
