Health

Chopped BLT Salad

chopped-blt-salad Photo: Yunhee Kim; Styling: Anna Beckman

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.


  • Prep Time:
  • Cook Time:

  • 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)

Nutritional Information

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