BLT Salad

BLT ~ Super Salads

We love the combination of bacon, lettuce and tomato sandwiches.

Especially in the summer when tomatoes are fresh and plentiful.

This has all the goodness of the traditional sandwich, in a healthy salad.

While there are many variations on the classic sandwich.

The essential ingredients are bacon, lettuce, tomato, mayonnaise and bread.

This salad showcases the flavors of that classic sandwich deliciously.

The quantity and quality of the ingredients are matters of personal preference.

The bacon can be well cooked or tender.

But as it "carries" the other flavors, chefs recommend using higher quality meat.

Here’s a main-dish salad version of North America’s favorite sandwich.

Tangy, crunchy salad with all the things you love about the classic sandwich!

You'll make this again and again!

We use shredded tomato as a base for the creamy tomato and chive dressing.

Adding great flavor along with extra vitamin-C.

Crispy romaine lettuce, juicy ripe tomatoes, crunchy bacon and homemade croutons.

Are tossed with a creamy, tangy, fresh home-made dressing and this chopped salad has the BLT down pat.

Prep: 25 min Total: 30 min.

Makes: 4 Servings


1 c. cubed whole-wheat country style bread

2 tsp. distilled white vinegar

2 tsp. extra-virgin olive oil

1/4 tsp. garlic powder

4 med. tomatoes, divided

Freshly ground black pepper, to taste

3 Tbs. reduced-fat mayonnaise

5 c. chopped hearts of romaine lettuce

2 Tbs. minced chives, or scallion greens

3 slices center-cut bacon, cooked and crumbled


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. Meanwhile cut 1 tomato in half.

While working over a large bowl, shred both halves using the large holes on a box grater.

Discard the skins.

Add in low-fat 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 everything to coat.

Sprinkle with crumbled bacon and enjoy your BLT salad.


Calories: 142

Fiber: 3 g

Fat: 6 g

Saturated Fat: 1 g

Carbohydrates: 18 g

Protein: 5 g

Sodium: 318 mg

Monounsaturated Fat: 3 g

Cholesterol: 5 g

Potassium: 470 mg

Nutrition Bonus: Vitamin-A (110% daily value), Vitamin-C (60% dv), Folate (30% dv), Potassium (16% dv).

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