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Bread & Tomato Salad

:  Summer 2004, The EatingWell Diabetes Cookbook (2005)

Your rating: None Average: 4.3 (15 votes)

When it's too hot to cook, just step outside and gather tomatoes and basil from your garden, cut up some day-old country bread and make this flavorful, easy salad, our take on the classic Italian bread salad known as panzanella.


READER'S COMMENT:
"Surprisingly really refreshing. I only could eat one serving, because my sardines were so rich, but so good! "
Bread & Tomato Salad Recipe

6 servings

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

  • 3 tablespoons extra-virgin olive oil
  • 3 tablespoons lemon juice
  • 1 small clove garlic, minced
  • 1/4 teaspoon salt, or to taste
  • Freshly ground pepper, to taste
  • 4 cups diced seeded tomatoes, (1 1/2 pounds)
  • 2 cups cubed whole-wheat country bread, (5 ounces), crusts removed
  • 1/4 cup thinly slivered red onion
  • 3 tablespoons chopped fresh basil
  • 2 tablespoons capers, rinsed
  • 4 4-1/2-ounce cans sardines, (see Ingredient note), optional

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Preparation

  1. Whisk oil, lemon juice, garlic, salt and pepper in a large bowl. Add tomatoes, bread, onion, basil and capers. Toss to combine. Let the salad sit for about 5 minutes to allow it to absorb the dressing's flavors, stirring occasionally. Serve at room temperature.

Tips & Notes

  • Ingredient Note: Our test kitchen is fond of Bela brand sardines from Olhao, Portugal. They are firm, lightly smoked and succulent.

Nutrition

Per serving: 168 calories; 17 g fat ( 2 g sat , 9 g mono ); 107 mg cholesterol; 19 g carbohydrates; 22 g protein; 3 g fiber; 657 mg sodium; 666 mg potassium.

Nutrition Bonus: Vitamin C (60% daily value).

Carbohydrate Servings: 1

Exchanges: 1 starch, 1 vegetable, 11/2 fat (mono)


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Recipe Categories

Style/Theme
Quick (total 30 min. or less)
Vegetarian
Vegan
Season
Fall
Summer
Health & Diet Considerations
High fiber
Healthy weight
Heart healthy
Low sodium
Low saturated fat
Low cholesterol
Low carbohydrate
Low calorie
Diabetes appropriate
Meal/Course
Dinner

Preparation/ Technique
No-cook
Main Ingredient
Fish
Servings
6
Total Time
30 minutes or less
Ease of Preparation
Easy
Ethnic/Regional
Mediterranean
Italian
Type of Dish
Salad, side/appetizer
Salad, main dish
Publication
The EatingWell Diabetes Cookbook (2005)
Summer 2004
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