BLT Salad

BLT Salad

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.

Nutirion Profile: Diabetes Appropriate Healthy Weight Heart Healthy High Fiber High Potassium Low Calorie Low Carb Low Cholesterol Low Sat Fat Low Sodium

Serves Prep Time Total Time
4 25 min 25 min

Directions

Ingredients

  • 1 cup cubed whole-wheat country bread
  • 2 teaspoons extra-virgin olive oil
  • 4 medium tomatoes, divided
  • 3 tablespoon reduced-fat mayonnaise
  • 2 tablespoon 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

Cooking Instruction

Step 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.

Step 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.

Step 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

  • Serving: Per serving
  • Calories: 151
  • Carbohydrates: 20g
  • Fat: 6g
  • Protein: 5g
  • Dietary Fiber: 4g
  • Saturated Fat: 1g
  • Monounsaturated Fat: 3g
  • Cholesterol: 5mg
  • Potassium: 555mg
  • Sodium: 306mg
  • Exchanges: 1 starch, 1 vegetable, 1 fat
  • Carbohydrate Servings: 1