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Photo: Oxmoor House

B.L.A.S.T. Sandwich

Classic tomato and mayo win a delicious bronze. Bacon, lettuce, and tomato are a strong silver. But combine bacon, lettuce, avocado, and sweet tomato, and the sandwich becomes a bona fide blue-ribbon winner.

Oxmoor House OCTOBER 2013

  • Yield: Serves 1 (serving size: 1 sandwich)
  • Hands-on: 8 Minutes


  • 3 (1-ounce) slices Canadian bacon
  • 2 (1-ounce) slices whole-wheat bread, toasted
  • 2 teaspoons reduced-fat mayonnaise
  • 1 large romaine lettuce leaf
  • 2 (1/4-inch-thick) slices beef-steak tomato
  • 5 peeled avocado slices (about 1/4 medium avocado)


1. Cook bacon in a small nonstick skillet over medium heat 2 minutes on each side, or until golden. Remove from pan.

2. Spread 1 side of each toast slice with 1 teaspoon mayonnaise. Layer lettuce, bacon, tomato, and avocado over mayonnaise on 1 toast slice. Cover with remaining toast slice, mayonnaise side down.

Nutritional Information

Amount per serving
  • Calories: 296
  • Fat: 11.1g
  • Saturated fat: 2.5g
  • Monounsaturated fat: 4.8g
  • Polyunsaturated fat: 2.7g
  • Protein: 18.9g
  • Carbohydrate: 32.1g
  • Fiber: 6.3g
  • Cholesterol: 32mg
  • Iron: 2.2mg
  • Sodium: 870mg
  • Calcium: 71mg

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B.L.A.S.T. Sandwich Recipe