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BLT Salad

:  July/August 2007

Your rating: None Average: 4.2 (69 votes)

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.


READER'S COMMENT:
"This was quick and easy and quite tasty. I did add some italian seasoning to the croutons and used red wine vinegar, and also used Jenni-O turkey bacon. I also did not grate the tomato and just used a food processor for the dressing. Will...
BLT Salad Recipe

Makes: 4 servings, about 1 1/4 cups each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber |

View Our Nutrition Guidelines »

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

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Preparation

  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

Per serving: 151 calories; 6 g fat ( 1 g sat , 3 g mono ); 5 mg cholesterol; 20 g carbohydrates; 0 g added sugars; 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).

Carbohydrate Servings: 1

Exchanges: 1 starch, 1 vegetable, 1 fat


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Recipe Categories

Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High fiber
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
4
Preparation/ Technique
Bake
Meal/Course
Lunch
Dinner

Season
Summer
Fall
Style/Theme
Entertaining, casual
Everyday favorites
Kid-friendly
Type of Dish
Salad, side/appetizer
Ethnic/Regional
American
Publication
July/August 2007
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