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 from Health

Recipe Time

Cook Time:
Prep Time:

Nutritional Information

Amount per serving
  • Calories: 115
  • Fat: 4g
  • Saturated fat: 1g
  • Monounsaturated fat: 1g
  • Polyunsaturated fat: 0.0g
  • Protein: 5g
  • Carbohydrate: 16g
  • Fiber: 4g
  • Cholesterol: 5mg
  • Iron: 1mg
  • Sodium: 330mg
  • Calcium: 43mg

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. 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. 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.
  3. 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.
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