BLT Salad


 Cuisine: American  Type: Salad

BLT Salad : Salad in American cuisine - Recipe, Calorie Info, Healthy alternatives & more on EatM3
 Representative image. Recipe yield may differ

 Amounts


 Ingredient
 Amount (g)
Lettuce
2 cups (60)
Tomato
2 medium (340)
Bacon
6 slices (180)
Bread
4 slices (120)
Mayonnaise
4 tablespoons (56)
Salt
1 teaspoon (5)
Pepper
1 teaspoon (5)
 Totals
27 oz (766 g)

 Calories 


 Ingredient
 Calories (kcal)
Lettuce
5
Bacon
42
Tomato
22
Mayonnaise
94
Bread Croutons
122
Salt
0
Pepper
0
Total Calories
285
 Totals
570 kcal

 Steps 


1. Preheat your oven to 400°F (200°C).
2. Place the bacon strips on a baking sheet lined with parchment paper.
3. Bake the bacon for about 12-15 minutes, or until it becomes crispy.
4. Remove the bacon from the oven and let it cool on a paper towel-lined plate.
5. While the bacon is cooling, wash and dry the lettuce leaves thoroughly.
6. Tear the lettuce into bite-sized pieces and place them in a large salad bowl.
7. Cut the tomatoes into wedges or slices and add them to the bowl with the lettuce.
8. Thinly slice a red onion and add it to the salad bowl as well.
9. Crumble the cooled bacon into small pieces and sprinkle it over the salad.
10. In a small bowl, whisk together mayonnaise, Dijon mustard, lemon juice, salt, and pepper to make the dressing.
11. Drizzle the dressing over the salad and toss everything together until well coated.
12. Serve the BLT salad immediately and enjoy!

 Substitutions 


Substitutions/Alterations for BLT Salad:

1. Bacon:
- Substitute with turkey bacon or vegetarian bacon strips.
- Adjust cooking time according to package instructions.

2. Lettuce:
- Substitute with spinach, arugula, or mixed greens.
- No adjustments required.

3. Tomatoes:
- Substitute with cherry tomatoes or sun-dried tomatoes.
- Adjust slicing or chopping accordingly.

4. Bread:
- Substitute with croutons or toasted bread cubes.
- Adjust seasoning if croutons are already flavored.

5. Mayonnaise:
- Substitute with Greek yogurt or sour cream.
- Adjust seasoning if using flavored yogurt or sour cream.

6. Dijon Mustard:
- Substitute with yellow mustard or honey mustard.
- Adjust quantity to taste preference.

7. Red Onion:
- Substitute with shallots or green onions.
- Adjust slicing or chopping accordingly.

8. Salt and Pepper:
- Adjust quantity to taste preference.

9. Optional Additions:
- Avocado: Substitute with diced cucumber or bell peppers.
- Hard-boiled Eggs: Substitute with sliced boiled potatoes or chickpeas.

Note: Adjustments may vary depending on personal taste preferences and dietary restrictions.

 Pairings 


- Classic potato chips
- Creamy tomato soup
- Grilled cheese sandwich
- Pickles
- Cornbread
- Avocado toast
- Sweet potato fries
- Coleslaw
- Buttermilk ranch dressing
- Iced tea

 Upgrades 


1. Improve presentation:
- Arrange the salad in a tower shape using a ring mold for a visually appealing presentation.
- Garnish with microgreens or edible flowers to add a pop of color and elegance.
- Use a decorative plate or platter to serve the salad for a more sophisticated look.

2. Improve texture/flavor profile:
- Add crispy bacon bits or crumbled pancetta for extra crunch and a smoky flavor.
- Incorporate different types of lettuce, such as butter lettuce or arugula, to add varying textures and flavors.
- Toast the bread cubes or croutons for a crunchy element that contrasts with the other ingredients.

3. Elevate with luxurious/premium ingredients:
- Use high-quality bacon, such as thick-cut or artisanal bacon, to enhance the flavor and richness.
- Substitute regular tomatoes with heirloom tomatoes for a more vibrant and unique taste.
- Incorporate gourmet cheese like blue cheese or goat cheese for a creamy and indulgent twist.

Remember to adjust the quantities and cooking instructions accordingly based on your preferences and the size of the salad you wish to prepare. Enjoy your next-level BLT Salad!

 Diet Restrictions 


- Replace regular bacon with turkey bacon or vegetarian bacon for a lower fat and calorie option.
- Use whole grain bread or croutons instead of white bread for added fiber and nutrients.
- Opt for low-fat or light mayonnaise instead of full-fat mayonnaise to reduce saturated fat content.
- Increase the amount of lettuce and other vegetables to add more fiber and vitamins.
- Substitute regular tomatoes with cherry tomatoes or roasted red peppers for a different flavor profile.
- For those with gluten restrictions, use gluten-free bread or croutons.
- Make it dairy-free by omitting any cheese or using a dairy-free alternative.
- For individuals on a low-carb diet, reduce or eliminate the bread and focus on increasing the amount of lettuce and vegetables.
- To make it suitable for vegetarians, replace the bacon with vegetarian bacon or tempeh bacon.
- Adjust the portion size to fit specific calorie goals or dietary restrictions.

 Healthy Choices 


- Use whole grain bread or a lettuce wrap instead of white bread for the bacon sandwich.
- Opt for lean turkey bacon or Canadian bacon instead of regular bacon.
- Increase the amount of lettuce and add a variety of leafy greens like spinach or arugula.
- Add more vegetables like sliced tomatoes, cucumbers, and bell peppers to boost fiber and nutrients.
- Choose a low-fat or light mayonnaise or use Greek yogurt as a healthier alternative.
- Consider using a vinaigrette dressing made with olive oil and vinegar instead of traditional mayonnaise-based dressings.
- Sprinkle some seeds or nuts like sunflower seeds or almonds for added crunch and healthy fats.
- If using cheese, opt for reduced-fat or light versions and use sparingly.
- For added protein, include grilled chicken breast or boiled eggs.
- Be mindful of portion sizes and avoid excessive amounts of bacon or high-calorie dressings.

 Shortcuts 


1. Use pre-packaged salad greens or pre-washed lettuce to save time on washing and chopping.
2. Substitute store-bought bacon bits or pre-cooked bacon slices instead of frying bacon from scratch.
3. Opt for pre-made croutons or toasted bread cubes instead of making homemade croutons.
4. Consider using cherry tomatoes or pre-sliced tomatoes to eliminate the need for dicing larger tomatoes.
5. Replace fresh onions with dried onion flakes or pre-chopped frozen onions for convenience.
6. Utilize bottled ranch or Caesar dressing instead of making dressing from scratch.
7. Use shredded cheese blends or pre-shredded cheese instead of grating cheese yourself.
8. Consider using turkey bacon or vegetarian bacon alternatives to reduce cost and cooking time.
9. Prepare larger quantities of the salad ingredients in advance and store them separately for quick assembly.
10. Buy ingredients in bulk or on sale to save money in the long run.