Turkey Bacon, Lettuce and Cherry Tomato Salad

Pump It Up!!

Pump it up
Turkey Bacon, Lettuce and Cherry Tomato Salad

Today we look at how to get more for less. Add more volume, chew appeal and nutrition to a favorite dish while subtracting unwanted calories.

 

Our dish for today is a bacon, lettuce and tomato sandwich made on white bread with mayonnaise.

  • Calories 470
  • Saturated Fat 6.9 g
  • Carbohydrates 34 g
  • Sodium 1,130 mg

After our conversion to a clean salad with more fiber, no refined starch, and less sodium and fat than the sandwich:

  • Calories 140 (330 less)
  • Saturated Fat 1.7 g (5.2 g less)
  • Carbohydrates 8 g (26 g less)
  • Sodium 165 mg (965 mg less)

See how we do it and what dish we create…

Bacon, Cherry Tomato, and Avocado Salad

  • Serves :8
  • Serving size 1 1/2 cups salad, 2 Tbsp dressing
  • Preparation Time: 15 minutes
  • Marinating Time: 30 minutes
  • Cooking Time: 6 to 10 minutes

Salad Ingredients

  • 2 pints cherry or grape tomatoes, halved
  • 1 large avocado, peeled, pitted and cut into 1/2-inch cubes
  • 1 small cucumber, peeled, seeded, and diced into 1/2-inch pieces
  • 1/2 small red onion, thinly sliced
  • 4 slices turkey bacon
  • 4 cups mixed greens
  • 1/4 cup sliced fresh basil

Dressing

  • 1/4 cup olive oil
  • 2 Tbsp fresh lemon juice
  • 1 Tbsp balsamic vinegar
  • 2 tsp salt-free Italian seasoning blend
  • 1 tsp minced garlic (1 clove)
  • 1/4 tsp sea salt
  • 1/8 tsp sugar or sugar substitute

Instructions

  1. Combine the tomatoes, avocado, cucumber, and red onion in a large bowl.
  2. Whisk together the dressing ingredients and add to the tomato mixture. Toss well and let stand at room temperature for 1/2 hour prior to serving so the flavors can blend.
  3. Meanwhile, in a medium skillet over medium-high heat, cook the bacon for 3 to 5 minutes per side, until crisp. Remove the bacon from the skillet. Cool for 5 minutes. Coarsely chop the bacon.
  4. Add the greens to a shallow platter. Top with the tomato mixture and garnish with the cooked bacon and fresh basil.

Per Serving: Calories 140, Total Fat 11 g (Sat.Fat 1.7 g), Cholesterol 5 mg, Sodium 165 mg, Potassium 435 mg, Total Carbohydrates 8 g (Fiber 3 g, Sugars 4 g), Protein 3 g, Phosphorus 60 mg                                    Choices: Nonstarchy Vegetables 1, Fat 2.5

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