BLT: Low Calorie, Reduced Fat Recipe

Written by Sky Taylor, Diet Bites

Diet Recipe: Try our reduced calorie, reduced fat recipe for old-fashioned Bacon, Lettuce & Tomato Sandwich...

One slice of microwaved bacon contains a scant 25 calories. For me, I find that the best method for cooking bacon in the microwave is to place it between two paper towels. The paper towels absorb the excess grease as the bacon cooks and prevents splatters in the microwave.

As a note, some paper towels work better than others - so experiment until you discover one that allows you to effortlessly remove the bacon without it sticking to the paper.

Another tip: use white paper towels without the cutesy print so that your bacon doesn't absorb such. Another quick tip: use a clean paper towel to clean the inside of your microwave after cooking bacon.

More Bacon on Bacon - The Nutritional Facts

Based on 1 Slice of Bacon Prepared in the Microwave

25 calories, 1.93 grams of protein, .05 grams carbohydrates, 1 mg of calcium, .06 mg of iron, 2 mg magnesium, 104 mg of sodium, 25 mg of potassium, .18 mg of zinc, .007 mg of copper, 3.3 mcg of selenium, .507 mg of niacin, 0.817 grams  of monounsaturated fat, 0.219 grams of polyunsaturated fat, 0.605 grams of saturated fat, and 1.86 total fat.

Nutritional Summary: Microwaved bacon contains less calories, less fat (includes polyunsaturated, monounsaturated, saturated and total fat) and less sodium than pan-fried bacon.

Based on 1 Slice of Pan-Fried Bacon

42 calories, 3.03 grams of protein, .12 grams carbohydrates, 1 mg of calcium, .11 mg of iron, 3 mg magnesium, 192 mg of sodium, 47 mg of potassium, .29 mg of zinc, .012 mg of copper, 5.1 mcg of selenium, .914 mg of niacin, 1.42 grams  of monounsaturated fat, 0.351 grams of polyunsaturated fat, 1.050 grams of saturated fat, and 3.18 total fat.

Nutritional Summary: Pan-fried bacon tends to hold more calories, more protein, more carbohydrates, more iron, more magnesium, more sodium, more potassium, more zinc, more copper, more selenium, more niacin, more monounsaturated, polyunsaturated, saturated and total fat.

Low Calorie, Low Fat Recipe for BLT

Basically, this is a typical BLT sandwich with a few minor adjustments. Those few minor adjustments serve to adjust the fat and calorie impact.

Opting for tangy Miracle Whip Light saves a plethora of calories and fat. Microwaving rather than pan frying the bacon also saves fat and calories.

As to the baby spinach, if you prefer lettuce, feel free to substitute. Tom and I tend to opt for baby spinach as it contains more nutrients and the chances of finding delicious fresh lettuce in our area is rare.

4 slices of microwaved bacon (100 calories)
2 slices of whole grain bread, toasted in the toaster (140 calories)
1 Tablespoon of Miracle Whip Light (20 calories)
1 cup of baby spinach, raw (7 calories)
1 small tomato, thinly sliced (16 calories)

Total calories: 283. What a Diet Deal!

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