Diabetic Cooking

Main Dishes

Lower-fat BLT

Preparation time: 5 minutes. Cooking time: 10 minutes.
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Ingredients

  • Nonstick cooking spray
  • 8 ounces Canadian-style bacon (eight 1-ounce slices)
  • 4 whole-grain hamburger buns, toasted
  • 4 lettuce leaves
  • 4 large, ripe tomato slices (about 1/2 inch thick)
  • 1/4 cup low-fat, cholesterol-free mayonnaise
  • 1 tablespoon fresh basil leaves, finely chopped
  • 2 teaspoons Mrs. Dash original seasoning blend

Directions

Dressing:

Spray a medium skillet with nonstick cooking spray. Over medium heat, cook bacon (about 3–4 slices at a time) on both sides until slightly browned (2–3 minutes total). Separate toasted hamburger buns. On one side, layer bacon, lettuce, and tomato. In a small bowl, combine dressing ingredients. Spread 1 tablespoon of dressing on the other side of the bun, then join sides to complete the sandwiches.

Yield: 4 servings. Serving size: 1 sandwich.

Nutrition Facts Per Serving:
Calories: 233, Carbohydrates: 24 g, Protein: 14 g, Fat: 9 g, Saturated Fat: 2 g, Cholesterol: 28 mg, Sodium: 911 mg

Exchanges per serving: 1 1/2 starch, 2 medium-fat meat. Carbohydrate choices: 1 1/2.


Kathleen Stanley is a Diabetes Educator at Central Baptist Hospital in Lexington, Kentucky.