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Seven-Layer Salad

May/June 2009

Your rating: None Average: 4.1 (175 votes)

This makeover of a Midwestern classic tops layers of lettuce, peas, bell pepper and tomatoes with a creamy, tangy dressing. The salad stays fresh underneath until it's served and gets even better when held overnight.



READER'S COMMENT:
"I made this salad for my nutrition class and they loved it. Many are vegetarians so I made two versions, one that omitted the bacon. The creaminess of the dressing is wonderful and much lighter than the traditional version made with all...

Makes: 10 servings, about 1 cup each

Active Time:

Total Time:

Ingredients

  • 8 cups shredded romaine lettuce
  • 1 cup frozen peas, thawed
  • 1 medium yellow bell pepper, diced
  • 1 cup halved grape tomatoes , or quartered cherry tomatoes
  • 1 cup sliced celery
  • 1/2 cup sliced scallions
  • 3/4 cup nonfat plain yogurt
  • 3/4 cup low-fat mayonnaise
  • 2 teaspoons cider vinegar
  • 1-2 teaspoons sugar
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1/2 cup shredded reduced-fat Cheddar cheese
  • 1/2 cup thinly sliced fresh basil
  • 3 strips cooked bacon, crumbled

Preparation

  1. Place lettuce in a large bowl. Layer peas, bell pepper, tomatoes, celery and scallions on top.
  2. Whisk yogurt, mayonnaise, vinegar, sugar to taste, garlic powder, salt and pepper in a medium bowl until smooth. Spread the dressing evenly over the top of the salad (an offset spatula is handy for this, if you have one). Sprinkle with cheese, basil and bacon. Serve room temperature or chilled.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 1 day. Sprinkle with basil just before serving.

Nutrition

Per serving: 84 calories; 4 g fat (1 g sat, 0 g mono); 7 mg cholesterol; 10 g carbohydrates; 2 g added sugars; 5 g protein; 2 g fiber; 355 mg sodium; 234 mg potassium.

Nutrition Bonus: Vitamin C (70% daily value), Vitamin A (60% dv).

Carbohydrate Servings: 1/2

Exchanges: 1 vegetable, 1/2 lean meat, 1/2 fat


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