Bread & Tomato Salad

Bread & Tomato Salad

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.

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

Serves Prep Time Total Time
6 15 min 20 min

Directions

Ingredients

  • 3 tablespoon extra-virgin olive oil
  • 3 tablespoon lemon juice
  • 1 small clov 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 tablespoon chopped fresh basil
  • 2 tablespoon capers, rinsed
  • 4 4-1/2-ounc sardines, (see Ingredient note), optional

Cooking Instruction

Step 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.


Nutrition

  • Serving: Per serving
  • Calories: 168
  • Carbohydrates: 19g
  • Fat: 17g
  • Protein: 22g
  • Dietary Fiber: 3g
  • Saturated Fat: 2g
  • Monounsaturated Fat: 9g
  • Cholesterol: 107mg
  • Potassium: 666mg
  • Sodium: 657mg
  • Exchanges: 1 starch, 1 vegetable, 11/2 fat (mono)
  • Carbohydrate Servings: 1

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