BLT Salad

BLT Salad

Makes: 4 servings, about 1 1/4 cups each
Active Time: 25 minutes
Total Time: 25 minutes

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.

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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

  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 Facts

  • Servings Per Recipe 4
  • Amount Per serving
  • Calories 142
  • % Daily values *
  • 9% Total Fat 6g
    • 5% Saturated Fat 1g
    • Trans Fat 0g
    • Monounsaturated Fat 3g
  • 2% Cholesterol 5mg
  • 13% Potassium 470mg
  • 13% Sodium 318mg
  • 6% Total Carbohydrate 18g
    • 12% Dietary Fiber 3g
    • Sugars 4g
  • 10% Protein 5g

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Nutrients Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2400mg 2400mg
Total Carbohydrate Equals 300g 375g
Dietary Fiber Equals 25g 30g

Recipe by EatingWell.com

© Meredith Corporation. All rights reserved. Used with permission.

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