Name: Healthy BLT
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 2
Ingredients: 125g skinless chicken breast fillet, trimmed of fat, split in two lengthways; 1 piece short cut lean bacon; 4 slices Helga’s Lower Carb 5 Seeds bread; 1 cup shredded iceberg lettuce; 1 tomato, sliced; ½ carrot, peeled into ribbons; ½ Lebanese cucumber, peeled into ribbons; Lemon and basil mayonnaise; 2 Tbsp 97% fat-free mayonnaise; ¼ tsp finely grated lemon zest; 1 tsp fresh lemon juice; Freshly ground black pepper; 2 Tbsp finely shredded basil

Healthy BLT

A good-for-you take on a classic fave!

Serves 2

Prep

15M

Cook

10M

Total

25M

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Nutrition Info

PER SERVE 1530kJ, protein 29g, total fat 12g (sat. fat 2g), carbs 30g, fibre 9g, sodium 793mg • Carb exchanges 2 • GI estimate low

Ingredients

125g skinless chicken breast fillet, trimmed of fat, split in two lengthways

1 piece short cut lean bacon

4 slices Helga’s Lower Carb 5 Seeds bread

1 cup shredded iceberg lettuce

1 tomato, sliced

½ carrot, peeled into ribbons

½ Lebanese cucumber, peeled into ribbons

Lemon and basil mayonnaise

2 Tbsp 97% fat-free mayonnaise

¼ tsp finely grated lemon zest

1 tsp fresh lemon juice

Freshly ground black pepper

2 Tbsp finely shredded basil

Method

Preheat a chargrill pan on medium. Spray chicken and bacon with cooking spray. Add chicken and bacon to chargrill. Cook for 3-4 minutes each side, or until cooked through. Transfer to a plate.

For the lemon and basil mayonnaise, whisk mayonnaise, lemon zest, juice and pepper. Stir in the basil.

Spread 2 slices of bread with the mayonnaise. Top with the lettuce, tomato, carrot, cucumber, chicken and bacon. Top with the other slices of bread. Cut in half and serve.

Alison Roberts

Shannon Lavery

Ingredients

Method

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