BLT Salad

From EatingWell: July/August 2007 — Subscribe Now!

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.

4 servings, about 1 1/4 cups each

Active Time: 25 minutes

Total Time: 25 minutes

Nutrition Profile

Ingredients

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

Preparation

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.
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.
Chop the remaining 3 tomatoes. Add the tomatoes, romaine and croutons to the bowl with the dressing; toss to coat. Sprinkle with bacon.

Nutrition

Per serving: 151 calories; 6 g fat (1 g sat, 3 g mono); 5 mg cholesterol; 20 g carbohydrates; 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