BLATs (Bacon-Lettuce-Avocado-Tomato Sandwiches) for Two

BLATs (Bacon-Lettuce-Avocado-Tomato Sandwiches) for Two

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From the EatingWell Kitchen

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.

Ingredients 2 servings

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Original recipe yields 2 servings
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  • 4 slices center-cut bacon, halved
  • ½ ripe medium avocado
  • 1 tablespoon chopped fresh basil
  • 1½ teaspoons mayonnaise
  • ¼ teaspoon finely grated or minced garlic
  • ⅛ teaspoon salt
  • ⅛ teaspoon ground pepper
  • 4 slices sprouted-wheat bread
  • 1 small tomato, cut into 4 slices
  • 2 romaine leaves
  • ½ cup alfalfa sprouts

Preparation

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  1. Cook bacon in a large skillet over medium heat, turning once, until crisp, 5 to 10 minutes. Transfer to a paper towel-lined plate.
  2. Meanwhile, mash avocado in a medium bowl. Stir in basil, mayonnaise, garlic, salt and pepper. Toast bread.
  3. Spread about 2 tablespoons of the avocado mixture on 2 slices of toast. Top each with 4 pieces of bacon, 2 tomato slices, a lettuce leaf, ¼ cup sprouts and the remaining toast.

Nutrition information

  • Serving size: 1 sandwich
  • Per serving: 345 calories; 16 g fat(3 g sat); 10 g fiber; 37 g carbohydrates; 15 g protein; 60 mcg folate; 15 mg cholesterol; 2 g sugars; 0 g added sugars; 1,065 IU vitamin A; 13 mg vitamin C; 21 mg calcium; 2 mg iron; 542 mg sodium; 452 mg potassium
  • Nutrition Bonus: Vitamin C (22% daily value), Vitamin A (21% dv)
  • Carbohydrate Servings:
  • Exchanges: 2 starch, ½ vegetable, ½ high-fat meat, 2 fat

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