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RECIPES


BLT Salad

From EatingWell Magazine July/August 2007 -- Subscribe Now!
USER RATING ADD A COMMENT  |  PRINT THIS RECIPE  |  SEND TO A FRIEND  |  ADD TO MY EATINGWELL
NUTRITION PROFILE:
Low Calorie | Low Carb | Low Sodium | Low Cholesterol | Low Sat Fat | High Potassium | Heart Healthy | Healthy Weight

Here’s a salad version of America’s favorite sandwich. We use shredded tomato as a base for the creamy tomato-and-chive dressing—adding great tang and flavor along with extra vitamin C.

Makes 4 servings, about 1 1/4 cups each

ACTIVE TIME: 25 minutes

TOTAL TIME: 25 minutes

EASE OF PREPARATION: Easy

1 cup cubed whole-wheat country bread
2 teaspoons extra-virgin olive oil
4 medium tomatoes, divided
3 tablespoons reduced-fat mayonnaise
2 tablespoons minced chives or scallion greens
2 teaspoons distilled white vinegar
1/4 teaspoon garlic powder
Freshly ground pepper to taste
5 cups chopped hearts of romaine lettuce
3 slices center-cut bacon, cooked and crumbled

1. Preheat oven to 350°F. Toss bread with oil and spread on a baking sheet. Bake, turning once, until golden brown, 15 to 20 minutes.
2. Cut 1 tomato in half. Working over a large bowl, shred both halves using the large holes on a box grater. Discard the skin. Add mayonnaise, chives (or scallion greens), vinegar, garlic powder and pepper; whisk to combine.
3. Chop the remaining 3 tomatoes. Add the tomatoes, romaine and croutons to the bowl with the dressing; toss to coat. Sprinkle with bacon.

NUTRITION INFORMATION: Per serving: 151 calories; 6 g fat (1 g sat, 3 g mono); 5 mg cholesterol; 20 g carbohydrate; 5 g protein; 4 g fiber; 306 mg sodium; 555 mg potassium.

Nutrition bonus: Vitamin A (110% daily value), Vitamin C (60% dv), Folate (30% dv), Potassium (16% dv).

1 Carbohydrate Serving

Exchanges: 1 starch, 1 vegetable, 1 fat

BLT Salad - another healthy recipe from EatingWell


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USER COMMENTS — Add Your Comment

This was a great quick summer evening dinner! I added cucumbers for a little more crunch to it and omitted the croutons. Definitely making this one again.

Anonymous, Brookline, MA

I made this for my mom and I for lunch today. It was delicious- especially that dressing!! For the croutons I used honey whole wheat bread. Yum!

Anonymous, Dallas, TX

Had this last night for dinner added avocado as well. Will make this again and try turkey bacon...

, Valley Springs, CA

This was yummy. I used turkey bacon in place of regular bacon and omitted the croutons.

, MD

This is fabulous & so easy to prepare. I also added chopped avacado for a little more texture.

, Novi, MI

LOVE this! As suggested, I added avocado and this became a light, lovely entree salad. Yum.

Sandy, San Francisco, CA

Made this with a variety of different heirloom tomatoes, tossed in a bit of chopped tarragon and red wine vinegar and olive oil (skipped the mayo to reduce the extra chubba). It was delicious. Made it a second time and through in some extra peppers and nectarines diced up that needed to be used quickly. Again it was deeelicious!

Michelle, Victoria, BC

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