Chopped BLT Salad

Turn a BLT sandwich into a healthy salad by combining lettuce, tomato, and crumbled bacon and topping with whole-grain bread croutons and a tangy dressing.

Yield:

Makes 4 servings (serving size: about 2 cups)

Recipe Time

Prep: 10 Minutes
Cook: 10 Minutes

Nutritional Information

Calories 115
Fat 4 g
Satfat 1 g
Monofat 1 g
Polyfat 0.0 g
Protein 5 g
Carbohydrate 16 g
Fiber 4 g
Cholesterol 5 mg
Iron 1 mg
Sodium 330 mg
Calcium 43 mg

Ingredients

2 slices multigrain bread, cut into 1/2-inch cubes
Olive oil-flavored cooking spray
2 tablespoons low-fat mayonnaise
2 tablespoons white balsamic vinegar
1 small garlic clove, minced
1 teaspoon honey
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 (10-ounce) package romaine lettuce
2 cups chopped plum tomatoes
3 bacon slices, cooked and crumbled

Preparation

1. Preheat oven to 375º. Place bread cubes on a baking sheet; coat bread with cooking spray. Bake 10 minutes or until crisp. Let cool 5 minutes. Set croutons aside (they can be made up to 1 day ahead and stored in an airtight container).

2. Meanwhile, in a small bowl, combine the mayonnaise, vinegar, garlic, honey, salt, and pepper; mix well with a small whisk or fork. In a large bowl, combine the lettuce, tomatoes, and bacon. Add the dressing; toss well. Add croutons; toss again, and transfer to 4 serving plates.

Wine note: Hill of Content Benjamin's Blend ($13), a refreshing Aussie white wine mix of chardonnay, sauvignon blanc, and sémillon, will set off the tangy tomatoes and crisp lettuce, and cut through the salty smokiness of the bacon.

Note:

Karen Levin; wine picks by Andrea Robinson,

May 2007