In this healthy BLT recipe, we use a creamy avocado spread flavored with garlic and basil, and add sprouts. Look for sprouted-wheat bread in the frozen section or with other specialty breads at your grocery store.
BLATs (Bacon-Lettuce-Avocado-Tomato Sandwiches)
Makes: 4 servings
Serving size: 1 sandwich
Active time: 25 minutes
Total time: 25 minutes
Ingredients:
8 slices center-cut bacon, halved
1 ripe medium avocado
2 tablespoons chopped fresh basil
1 tablespoon mayonnaise
1/2 teaspoon finely grated or minced garlic
1/4 teaspoon salt
1/4 teaspoon ground pepper
8 slices sprouted-wheat bread
1 medium tomato, cut into 8 slices
4 romaine leaves
1 cup alfalfa sprouts
Directions:
Cook the bacon in a large skillet over medium heat until crisp, 5 to 10 minutes. Transfer to a paper towel-lined plate.
Meanwhile, mash the avocado in a medium bowl. Stir in basil, mayonnaise, garlic, salt and pepper. Toast the bread.
Spread about 2 tablespoons of the avocado mixture on 4 slices of toast. Top each with 4 pieces of bacon, 2 tomato slices, 1 lettuce leaf, 1/4 cup sprouts and the remaining toast.
Nutrition per serving: 342 calories; 16 grams fat (3 grams saturated, 8 grams monounsaturated); 15 milligrams cholesterol; 36 grams carbohydrates; 0 grams added sugars; 1 gram total sugars; 14 grams protein; 10 grams fiber; 541 milligrams sodium; and 418 milligrams potassium.
Nutrition bonus: Vitamin A, 19 percent daily value; vitamin C, 18 percent DV; and folate, 15 percent DV.
Exchanges: 2 starch, 1/2 vegetable, 1/2 high-fat meat and 2 fat.
EatingWell is a magazine and website devoted to healthy eating as a way of life. Find it online at www.eatingwell.com.