A BLT Salad: Avocado, Bacon, Lettuce and Tomato
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 222.1
- Total Fat: 9.2 g
- Cholesterol: 5.6 mg
- Sodium: 264.5 mg
- Total Carbs: 26.6 g
- Dietary Fiber: 6.2 g
- Protein: 8.6 g
IntroductionWho doesn't love a BLT in the summer? This salad packs in all the flavors of a BLT plus avocado for a dish that's light enough for even the hottest night. Who doesn't love a BLT in the summer? This salad packs in all the flavors of a BLT plus avocado for a dish that's light enough for even the hottest night.
4 strips center-cut bacon (reduced-sodium if possible)
pinch black pepper
1/8 teaspoon red pepper flakes
2 slices whole-wheat bread, cubed
1 head red or green leaf lettuce, chopped (about 4 cups)
1/2 cup red onion, sliced thin
1 pint grape tomatoes cut in half lengthwise
1 avocado, peeled and pitted, cut into cubes, divided
1/2 cup low-fat plain Greek yogurt
2 cloves garlic, minced
1/2 teaspoon red hot sauce
1 teaspoon Dijon mustard
pinch black pepper
For a boost of protein, add 3 ounces diced chicken breast or a hard-boiled egg to each salad, as shown in the photo.
Choosing a soft lettuce like leaf or Bibb allows your mouth to concentrate on the crunch of the bacon.
If you are not serving the salad immediately, store the croutons and dressing separately.
Heat a small skillet over medium heat. Mist with cooking spray. Add the bread cubes and cook until toasted on both sides, stirring occasionally. Remove from heat and set aside.
Toss the chopped bacon, lettuce, red onion, tomatoes, and 3/4 of the chopped avocado in a large mixing bowl.
In a small bowl, mash the remaining avocado with a fork.
Add the yogurt, garlic, hot sauce, mustard and pepper and whisk or puree using an immersion blender. Pour the dressing over the salad, then toss.
Scoop 2 1/2 cups of salad onto each plate. Top with toasted bread croutons.
Serving Size: Makes 4 servings, 2 1/2 cups per person