Search Recipes

Enter Keywords or Ingredients:


Separate multiple keywords or ingredients with a space or comma.

RecipesPrintE-mail

Guiltless BLT Salad



Ingredients:
Toast & Salad
4   slices white sandwich bread, crusts removed
4   slices turkey bacon, divided (see Cook's Tip)
3   plum tomatoes
1/4   tsp (1 mL) coarsely ground black pepper
2/3   cup (150 mL) panko bread crumbs
2   tbsp (30 mL) all-purpose flour
1/4   cup (50 mL) pasteurized refrigerated egg product
2   heads iceberg lettuce, sliced 3/4 in. (2 cm) thick (see Cook's Tip)
2   tbsp (30 mL) snipped fresh chives
Dressing
2/3   cup (150 mL) low-fat buttermilk
3 1/2   tbsp (52 mL) light mayonnaise
1   garlic clove, pressed
1/4   tsp (1 mL) coarsely ground black pepper
2   tbsp (30 mL) snipped fresh chives
2   tbsp (30 mL) finely chopped cooked turkey bacon from salad
Directions:
  1. Preheat oven to 400°F (200°C). Cut bread in half diagonally; lightly spray with canola oil using Kitchen Spritzer. Arrange bread on Medium Round Stone with Handles; bake 12-14 minutes or until golden brown. Remove baking stone from oven to Stackable Cooling Rack; set aside.
  2. Cook bacon in Executive (10-in./24-cm) Skillet (do not use stainless cookware) over medium-high heat 6-8 minutes or until crisp. Remove from Skillet and cool slightly. Finely chop bacon with Food Chopper; set aside. Cut tomatoes into 12 slices. Blot excess moisture from tomatoes with paper towels; sprinkle with black pepper. Place bread crumbs into one Coating Tray; microwave on HIGH 2-3 minutes or until golden brown, stirring every 30 seconds. Place flour into second tray and egg product into third tray. Lightly dredge each tomato slice in flour; dip into egg product and then into bread crumbs, coating evenly.
  3. Spray same Skillet with canola oil; heat over medium-high heat 1-3 minutes or until shimmering. Cook tomato slices 2-3 minutes on each side or until deep golden brown; remove Skillet from heat.
  4. For dressing, combine buttermilk, mayonnaise, pressed garlic and black pepper in Small Batter Bowl. Whisk until smooth; stir in chives and 2 tbsp (30 mL) of the bacon. To serve, divide lettuce slices among serving plates; top with three tomato slices. Drizzle with dressing and garnish with remaining bacon and chives. Serve with toast.

Yield: 4 servings

Nutrients per serving: Calories 200, Total Fat 7 g, Saturated Fat 1.5 g, Cholesterol 15 mg, Sodium 420 mg, Carbohydrate 26 g, Fiber 2 g, Protein 9 g

U.S. Diabetic exchanges per serving: 1 1/2 starch, 1 vegetable, 1 fat (1 1/2 carb)

Cook's Tips: Choose turkey bacon that has 65% less fat than regular bacon and contains about 135 mg sodium per slice.

For the prettiest presentation, keep the lettuce slices intact (don't separate into individual leaves) after slicing.

Panko are Japanese-style bread crumbs that can be found in the ethnic section of most grocery stores.