September 8, 2009

BLT Salad

Dear PCRM supporter,

This is a healthy salad version of the well-loved sandwich. Lessen sugar and dressing quantity if desired.

Directions

Makes 4 servings

6 cups torn romaine lettuce
6 cups cubed lightly toasted sprouted-wheat bread
4 slices low-fat vegetarian bacon, such as Yves Veggie Canadian Bacon or Lightlife Fakin’ Bacon
2 cups chopped ripe firm tomatoes
2 green onions, sliced
1/2 cup cider vinegar
1/3 cup Fat-Free Oil Substitute
1/4 cup Tofu Mayonnaise
5 teaspoons sugar
freshly ground black pepper, to taste

For the salad: Combine lettuce, bread cubes, vegetarian bacon, tomatoes, and green onions in a large bowl.

Whisk together vinegar, Fat-Free Oil Substitute, Tofu Mayonnaise, sugar, and black pepper in a medium bowl until well blended. Toss with the salad. Divide the salad evenly among 4 salad bowls or plates and serve immediately.

Nutrition Information

Per serving (1/4 of recipe):

Calories: 254
Fat: 3.3 g
Saturated Fat: 0.7 g
Calories from Fat: 11.5%
Cholesterol: 0 mg

Protein: 17.1 g
Carbohydrates: 44.3 g
Sugar: 16.7 g
Fiber: 9.2 g

Sodium: 497 mg
Calcium: 117 mg
Iron: 4.3 mg
Vitamin C: 29.8 mg
Beta-Carotene: 2908 mcg
Vitamin E: 1.1 mg

Recipe from Dr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs by Neal D. Barnard, M.D.; recipe by Bryanna Clark Grogan