An updated BLT

An Updated BLT

(The recipe below is for two sandwiches, but the nutritional data is for one sandwich.)

2 English muffins (I prefer Healthy Life 100% Whole Wheat, for their flavor and only 60mg of sodium per muffin.) 

1/4 ripe avocado, mashed

2 strips bacon (preferably low sodium)

2-4 slices of tomato 

Onions as desired

Fresh baby spinach

1. Fry your  bacon, and drain on plate covered with paper plate and paper towels. (You can save any residual bacon grease for later cooking or throw it out. I save mine.) Note: I have been having issues with out home smoke detectors lately, so I fry my bacon on my gas grill outside, laying them on a cast iron griddle. Works great, and no loud alarms!)
2. Toast your muffins, or I lightly butter them and lay them on the gas grill for few minutes.)
3. Spread half the mashed avocado on each muffin and layer the other ingredients. One slice of bacon torn in half is all that is needed on each sandwich for great flavor.

That's it. Simple as can be, and much healthier (in this case, especially in regards to the sodium content.) More importantly, this is a delicious sandwich and really quick to make.

Nutritional data (per sandwich):

Calories:     183

Fat:             6.7g

Sat fat:        1.6g

Chol:          7.5mg

Sodium:  161.3mg

Carbs:       22.5g

Fiber:             4g

Protein:       8.6g

To understand why this version is healthier, if you used Healthy Life 100% whole wheat bread, 2 tablespoons low fat mayonnaise, and 3 strips of regular bacon the numbers would be:

Nutritional data (per sandwich):

Calories:       237 (not bad)

Fat:               12.6g 

Sat fat:            3.3g

Chol:            26.4mg

Sodium:      1027mg  (Ouch!)

Carbs:          21.5g (the same)

Fiber:             5.7g  (better)

Protein:        13.3g  (more)

If you are not worried about sodium, the regular version is fine. But the updated version is 50 calories and 960 mg sodium less, and that can make a difference.