Rockin' Roll: Low-Cal BLT Sandwich
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Rockin' Roll: Low-Cal BLT Sandwich

Get your bacon fix (guilt-free!) with this remake of a lunchtime classic.

Makes: 4 servings

Prep time: 10 minutes

Cook time: 3 minutes

4 split-top whole wheat hot-dog buns
1/4 cup fat-free mayonnaise
2 teaspoons red wine vinegar
4 large romaine lettuce leaves, washed and chopped
2 medium red heirloom tomatoes, diced
1 Hass avocado, pitted, peeled, and diced
1/2 cup real bacon bits, such as Hormel
Freshly ground black pepper


1. In a toaster oven, toast both sides of buns.

2. In a large bowl, combine mayonnaise and red wine vinegar with a whisk. Fold in lettuce, tomatoes, avocado, and bacon. Season with salt and black pepper to taste.

3. Divide the mixture among the buns; serve immediately.

Nutrition facts per roll: 245 calories, 13g protein, 29g carbohydrate, 10g fat (2g saturated), 5g fiber

Want Fries with That? Recipe for Sweet Potato Fries

Yes, please! DiSpirito's version has just 58 calories and no fat per serving.

Step 1: Slice 2 medium sweet potatoes into 1/4-inch sticks. Put sticks in a large bowl and sprinkle generously with salt. Let sit 20 minutes, then transfer to paper towels to absorb moisture.

Step 2: Return sticks to bowl, mist with nonstick cooking spray, and season with 2 tablespoons fresh thyme leaves plus salt, pepper, paprika, and cayenne to taste.

Step 3: Spread sticks on a mesh wire rack fitted over a baking sheet (it's okay if you don't have a rack). Bake in a 450-degree oven until tender, 35 to 45 minutes. Makes 4 servings.

Originally published in FITNESS magazine, April 2011.