B.L.A.S.T. Sandwich

Dairy Free
Health score
28%
B.L.A.S.T. Sandwich
Download PDF
LunchMain CourseMain DishDinner
45 min.
1
425kcal

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Ingredients

  • 5 medium avocado peeled ()
  • 0.5 inch beef-steak tomato 
  • 2 ounce bread whole-wheat toasted
  • 3 ounce canadian bacon 
  • 1 large romaine lettuce leaf 
  • 2 teaspoons mayonnaise reduced-fat

Equipment

  • frying pan

Directions

  1. Cook bacon in a small nonstick skillet over medium heat 2 minutes on each side, or until golden.
  2. Remove from pan.
  3. Spread 1 side of each toast slice with 1 teaspoon mayonnaise.
  4. Layer lettuce, bacon, tomato, and avocado over mayonnaise on 1 toast slice. Cover with remaining toast slice, mayonnaise side down.

Nutrition Facts

Calories425kcal
Protein23.54%
Fat43.06%
Carbs33.4%

Properties

Glycemic Index
136.67
Glycemic Load
14.99
Inflammation Score
-9
Nutrition Score
27.08391289089%

Flavonoids

Cyanidin
0.23mg
Epicatechin
0.26mg
Epigallocatechin 3-gallate
0.1mg
Naringenin
0.01mg
Luteolin
0.01mg
Kaempferol
0.01mg
Quercetin
0.62mg

Nutrients percent of daily need

Calories:424.91kcal
21.25%
Fat:20.65g
31.77%
Saturated Fat:4.06g
25.38%
Carbohydrates:36.04g
12.01%
Net Carbohydrates:28.48g
10.36%
Sugar:4.36g
4.85%
Cholesterol:43.8mg
14.6%
Sodium:1110.39mg
48.28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.41g
50.81%
Vitamin B1:0.94mg
62.66%
Selenium:38.19µg
54.56%
Vitamin A:2558.31IU
51.17%
Vitamin B3:9.78mg
48.91%
Vitamin K:50.57µg
48.17%
Manganese:0.84mg
42.01%
Folate:146.89µg
36.72%
Phosphorus:326.11mg
32.61%
Fiber:7.56g
30.24%
Vitamin B6:0.6mg
29.82%
Vitamin B2:0.4mg
23.48%
Potassium:786.66mg
22.48%
Vitamin B5:1.92mg
19.25%
Iron:3.29mg
18.28%
Vitamin D:2.38µg
15.88%
Magnesium:62.22mg
15.56%
Zinc:2.29mg
15.28%
Copper:0.27mg
13.54%
Vitamin E:1.95mg
13.03%
Vitamin C:8.41mg
10.19%
Calcium:95.92mg
9.59%
Vitamin B12:0.57µg
9.5%
LunchMain CourseMain DishDinnerDairy FreeAvocadosBeefSteak
Source:My Recipes

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