Recipes · American · Burgers and Sandwiches
BLT (Bacon, Lettuce and Tomato Sandwich)
One serving has 462 kcal and 13 g protein, and at least a fifth of a woman's daily need of selenium (45%), thiamin (45%), niacin (38%), vitamin K (38%), manganese (32%) and phosphorus (24%). Ready in 17 minutes.
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- Preparation: 10 min
- Cooking: 7 min
- Makes: 1 serving (205 g)
- Difficulty: Easy
- Diets: Dairy-free
- Contains: egg, gluten, mustard, pork
Ingredients
- 70 g Bread, white
- 40 g Bacon, raw
- 20 g Lettuce, iceberg, raw
- 60 g Tomatoes, raw
- 15 g Mayonnaise
- 0.2 g Black pepper
Method
- Cook the bacon in a skillet over medium heat until crisp, 6-8 minutes, then drain on paper towels.
- Toast the bread slices until golden.
- Spread mayonnaise on both slices of toast.
- Layer the lettuce, tomato slices and bacon on one slice, season with a little black pepper, and top with the second slice.
- Cut in half and serve right away while the bacon is still warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 462 kcal | 22% |
| Carbohydrates | 37.6 g | |
| Water | 123 mL | |
| Fiber | 2.6 g | 9% |
| Protein | 12.9 g | 27% |
| Tryptophan | 0.01 g | |
| Threonine | 0.03 g | |
| Isoleucine | 0.02 g | |
| Leucine | 0.04 g | |
| Lysine | 0.03 g | |
| Methionine | 0.01 g | |
| Cystine | 0.01 g | |
| Phenylalanine | 0.03 g | |
| Tyrosine | 0.02 g | |
| Valine | 0.03 g | |
| Histidine | 0.01 g | |
| Fat | 28.8 g | |
| Monounsaturated | 9.4 g | |
| Polyunsaturated | 10.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8 g | |
| Saturated | 7.4 g | |
| Trans-Fats | 0.11 g | |
| Cholesterol | 32.7 mg | |
| Calcium | 162 mg | 16% |
| Copper | 0.15 mg | 17% |
| Iron | 2.8 mg | 16% |
| Magnesium | 32.5 mg | 10% |
| Manganese | 0.57 mg | 32% |
| Phosphorus | 167 mg | 24% |
| Potassium | 338 mg | 7% |
| Selenium | 24.6 µg | 45% |
| Sodium | 735 mg | |
| Zinc | 1.2 mg | 15% |
| Thiamin (vitamin B1) | 0.5 mg | 45% |
| Riboflavin (vitamin B2) | 0.22 mg | 20% |
| Niacin (vitamin B3) | 5.3 mg | 38% |
| Pantothenic acid (vitamin B5) | 0.71 mg | 14% |
| Pyridoxine (vitamin B6) | 0.23 mg | 18% |
| Folate (vitamin B9) | 15.6 µg | 4% |
| Cobalamin (vitamin B12) | 0.22 µg | 9% |
| Choline | 29.6 mg | 7% |
| Vitamin A | 37 µg | 5% |
| Vitamin C | 8.8 mg | 12% |
| Vitamin D (D2 + D3) | 7.5 IU | 1% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 34.3 µg | 38% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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