Rex's Healthier BLT

Rex's Healthier BLT

4.7 of 5 (3)
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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 341.2
  • Total Fat: 12.2 g
  • Cholesterol: 40.0 mg
  • Sodium: 800.2 mg
  • Total Carbs: 32.3 g
  • Dietary Fiber: 6.8 g
  • Protein: 20.7 g

View full nutritional breakdown of Rex's Healthier BLT calories by ingredient
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Introduction

My goal was to make a lower calorie, lower carb, lower and better fat (less sat, more unsat fat), and higher in protein BLT, that satisfied my BLT craving, but better fit into my current diet plan. My goal was to make a lower calorie, lower carb, lower and better fat (less sat, more unsat fat), and higher in protein BLT, that satisfied my BLT craving, but better fit into my current diet plan.
Number of Servings: 1

Ingredients

    2 slices of Ezekiel 4:9 Sprouted Grain Bread (toasted if you prefer)
    1 tablespoon of Vegenaise dressing sandwich spread (this product tastes like Miracle Whip)
    2 leafs of Romaine lettuce
    2 1/4-inch slices of medium sized tomato (I used vine ripened Beefsteak)
    4 strips of Jenny-O Extra Lean Turkey Bacon

Directions

Cut the turkey bacon strips in half and grill until browned. Toast bread if you prefer it toasted (I found that Ezekiel 4:9 bread works about the same either way). While bacon is grilling, spread Vegenaise on one side of both slices of bread. Hand tear lettuce to fit bread, and slice a medium sized tomato into quarter inch slices. Once bacon is finished cooking, remove from heat and let cool a little (to make it easier to handle when building the sandwich.)

Start building the sandwich. Everyone seems to have their own order they prefer, but mine is turkey bacon and tomato sandwiched by the lettuce on both sides, then the bread on the outside of course.

For comparison:
Rex's Healthier BLT: 341 calories total, 32 carbs, 12g fat, 21g protein

Traditional BLT: minimum of 503 calories. 50 carbs, 28g fat, 16g protein

I was able to reduce carbs, calories, sodium and fat, and increase protein. For even lower calories and fat, remove the Vegenaise and substitute with yellow or brown mustard (will reduce fat calories by 80).

Number of Servings: 1

Recipe submitted by SparkPeople user REX668.

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  • Very Good
    very good - 1/6/20

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  • fantastic - 12/14/19

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  • nice thanks - 10/19/19

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  • nice, thanks! - 9/24/19

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  • Going to make this tomorrow! Thank you :) - 8/12/19

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