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Recipe for Health: BLT Salad

on in Recipes, Wellness Tips & Wellness Articles by UVM Medical Center

SA6116Here’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.

BLT Salad

1 1/4 cups each
4
  • 1cupcubed whole-wheat country bread
  • 2tspextra-virgin olive oil
  • 4medium tomatoes, divided
  • 3Tbspreduced-fat mayonnaise
  • 2Tbspminced chives or scallion greens
  • 2tspdistilled white vinegar
  • 1/4tspgarlic powder
  • 5cupschopped hearts of romaine lettuce
  • 3center-cut bacon, cooked and crumbled
  • 1pinchground pepper to taste
  1. 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.
  2. 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.
  3. Chop the remaining 3 tomatoes. Add the tomatoes, romaine and croutons to the bowl with the dressing; toss to coat. Sprinkle with bacon.
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Calories 159, Fat 7g (sat 1g), Cholesterol 8mg, Carbs 19g, Total sugars 4g (added 0g), Protein 5g, Fiber 3g, Sodium 284mg, Potassium 475mg. Nutrition bonus: Vitamin A (125% daily value), Vitamin C (33% dv), Folate (25% dv).

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