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.
| Prep Time: | 25 minutes |
| Ready in: | 25 minutes |
| Yield: | 4 servings, about 1 1/4 cups each |
| Ease of Prep: | Easy |
| Recipe 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 | |
Recipe Directions
- 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.
- 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.
- Chop the remaining 3 tomatoes. Add the tomatoes, romaine and croutons to the bowl with the dressing; toss to coat. Sprinkle with bacon.
Health Advantages: low calorie, low carb, low sat fat, low cholesterol, low sodium, high potassium, heart healthy, healthy weight.
| Nutrition Information | ||||||||
| Servings Per Recipe: 4 | ||||||||
| Amount Per serving | ||||||||
| Calories: | 151 cal | Carbohydrate Servings: | 1 | |||||
| Carbohydrates: | 20 g | Dietary Fiber: | 4 g | Cholesterol: | 5 mg | |||
| Fat: | 6 g | Sodium: | 306 mg | Saturated Fat: | 1 g | |||
| Protein: | 5 g | Potassium: | 555 mg | Monounsaturated Fat: | 3 g | |||
| Nutrition Bonus: | Vitamin A (110% daily value), Vitamin C (60% dv), Folate (30% dv), Potassium (16% dv). | |||||||
| Exchanges: | 1 starch, 1 vegetable, 1 fat | |||||||
Member Comments On...
BLT Salad
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