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Seven-Layer Salad

:  May/June 2009

Your rating: None Average: 4.3 (103 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...
Seven-Layer Salad Recipe

Makes: 10 servings, about 1 cup each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | Gluten free |

View Our Nutrition Guidelines »

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

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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


More From EatingWell

Recipe Categories

Style/Theme
Entertaining, casual
Kid-friendly
Make ahead instructions
Picnic
Potluck
Quick (total 30 min. or less)
Comfort foods
Health & Diet Considerations
Gluten free
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
8 or more
Meal/Course
Lunch
Dinner

Type of Dish
Salad, side/appetizer
Ethnic/Regional
American
Season
Spring
Summer
Holiday
Father's Day
July 4th
Labor Day
Memorial Day
Mother's Day
Publication
May/June 2009
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