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Rockin' Roll: Low-Cal BLT Sandwich

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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.


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mari_for_summer wrote:


7/26/2011 10:15:41 PM Report Abuse
dp10dancer wrote:

try using plain non fat greek yogurt instead of mayo. less calories and you get a lil extra protein punch to.

4/27/2011 07:42:17 PM Report Abuse
thebetk wrote:

Why not use turkey bacon and get more bacon for the bite!!!

4/27/2011 01:54:39 PM Report Abuse
c21vprice wrote:

I wish more recipes contained less salt! I'm speaking of the fries! And yes I know I can just leave it out..but there's not even a mention of salt content in the nutritional values!

4/25/2011 08:47:43 AM Report Abuse
michelelord wrote:

This is a GREAT recipe! We loved it and even my kids asked to have it again which is not the norm when avocados are on the menu. Thank you for posting it!

4/23/2011 02:34:32 PM Report Abuse

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