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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.

Health MAY 2007

  • Yield: Makes 4 servings (serving size: about 2 cups)
  • Cook time:10 Minutes
  • Prep time:10 Minutes

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.

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
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Chopped BLT Salad recipe

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