BLT with Avocado and Arugula Salad

  • Yield: 2 servings
  • Prep: 10 mins
  • Cook: 0 mins

The BLT is America’s second most favorite sandwich; ham is number one.


1tablespoon extra-virgin olive oil
2teaspoons balsamic vinegar
1teaspoon honey-mustard
1/4teaspoon coarse salt
1/8teaspoon Freshly ground black pepper
1 1/2cups baby arugula
4slices whole-grain bread, toasted
1/2 avocado, thinly sliced
4 bacon slices, cooked until crisp
6 vertical slices tomato


  1. Combine oil, vinegar, mustard, salt and pepper; whisk well.  Combine arugula and dressing in a medium bowl; toss to coat leaves with dressing.
  2. Arrange avocado on 2 slices of toast. Top with bacon, tomato, arugula and remaining toast. Cut diagonally into halves.  Makes 2 sandwiches.

Recipe by Jean Kressy

Nutritional Info *per serving

  • Glycemic Load 0
  • Calories 440
  • Fat 23g
  • Saturated Fat 4.5g
  • Polyunsaturated Fat 3.5g
  • Monounsaturated Fat 12g
  • Cholesterol 20mg
  • Sodium 970mg
  • Potassium 660mg
  • Carbohydrate 43g
  • Fiber 9g
  • Sugars 8g
  • Protein 19g
  • Trans Fat 0g
  • Vitamin A 20%
  • Vitamin C 25%
  • Calcium 10%
  • Iron 15%
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