B-L-T Salad

B-L-T Salad

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From: Diabetic Living Magazine

Topped with crispy bacon and a tangy dressing, this will be your new favorite salad.

Ingredients 1 serving

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Original recipe yields 1 servings
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  • 2 tablespoons plain fat-free Greek yogurt
  • 2 tablespoons fat-free milk
  • 1 tablespoon light mayonnaise
  • ¼ teaspoon coarsely ground black pepper
  • ¼ teaspoon dried minced garlic
  • 2 slices bacon, crisp-cooked, drained and crumbled (see Tip)
  • 2 cups chopped romaine lettuce
  • 1 cup chopped tomatoes
  • ½ cup chopped cucumber
  • 2 teaspoons balsamic vinegar
  • 1 slice light Italian bread, toasted and cubed


  • Prep

  • Ready In

  1. For dressing, whisk together yogurt, milk, mayonnaise, pepper and garlic in a small bowl. Stir in half of the bacon.
  2. In a large bowl, combine lettuce, tomatoes and cucumber. Drizzle lettuce mixture with balsamic vinegar; toss well to combine. Add toasted bread cubes; toss again. Drizzle with the dressing and top with the remaining bacon.
  • Tip: To bake pork bacon, place slices side by side on a rack in a foil-lined shallow baking pan with sides. Bake for 18 to 21 minutes or until bacon is crisp-cooked Drain well on paper towels.

Nutrition information

  • Serving size: 2 cups lettuce, 1½ cups vegetables, 5 tablespoons dressing, 2 slices bacon, and ⅓ cup croutons
  • Per serving: 297 calories; 11 g fat(2 g sat); 9 g fiber; 36 g carbohydrates; 18 g protein; 160 mcg folate; 23 mg cholesterol; 14 g sugars; 9,812 IU vitamin A; 30 mg vitamin C; 175 mg calcium; 3 mg iron; 680 mg sodium; 884 mg potassium
  • Nutrition Bonus: Vitamin A (196% daily value), Vitamin C (50% dv), Folate (40% dv)
  • Carbohydrate Servings:
  • Exchanges: 2 vegetables, 1½ starch, 1 fat, 1 high-fat protein

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