6 Cheap Healthy Ideas For Work
BLATs (Bacon-Lettuce-Avocado-Tomato Sandwiches)
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.
8 slices center-cut bacon, halved
1/4 teaspoon ground pepper
1 ripe medium avocado
8 slices sprouted-wheat bread
2 tablespoons chopped fresh basil
4 romaine leaves
1 cup alfalfa sprouts
1 tablespoon mayonnaise
1/2 teaspoon finely grated or minced garlic
1/4 teaspoon salt
– Cook bacon in a large skillet over medium heat until crisp, 5 to 10 minutes. Transfer to a paper towel-lined plate.
– Meanwhile, mash avocado in a medium bowl. Stir in basil, mayonnaise, garlic, salt and pepper. Toast 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.
Serving size: 1 sandwich
Per serving: 342 calories; 16 g fat(3 g sat); 10 g fiber; 36 g carbohydrates; 14 g protein; 58 mcg folate; 15 mg cholesterol; 1 g sugars; 0 g added sugars; 943 IU vitamin A; 11 mg vitamin C; 19 mg calcium; 2 mg iron; 541 mg sodium; 418 mg potassium
Nutrition Bonus: Vitamin A (19% daily value), Vitamin C (18% dv), Folate (15% dv)
Carbohydrate Servings: 2
Exchanges: 2 starch, 1/2 vegetable, 1/2 high-fat meat, 2 fat