BLT and Egg Salad
The secret to this recipe are the grated eggs, which adds creaminess to this simple salad, finished off with sweet onion vinaigrette. It is sure to become your salad go-to!
Serving: 4
Prep Time: 20 minutes
Ingredients
Dressing:
2 tbsp (30 mL) apple cider vinegar
1½ tbsp (22 mL) honey
2 tbsp (30 mL) finely chopped or minced sweet onion
2 tsp (10 mL) coarse grain mustard
¼ tsp (1 mL) each salt and pepper
¼ cup (50 mL) olive oil
Salad:
8 cups (2 L) mixed greens
1½ cups (375 mL) grape tomatoes, halved
4 slices bacon, cooked and chopped
4 hard-cooked eggs, peeled
Directions
Dressing: In a small bowl combine apple cider vinegar, honey, onion, mustard, salt and pepper. Slowly whisk in oil. Set aside.
Salad: Finely grate or chop 2 eggs; slice remaining 2 eggs. In a large salad bowl, combine green, tomatoes, bacon and grated eggs. Toss with dressing to coat and garnish with remaining egg slices. Serve immediately.
Variation: Sliced mushrooms, apples diced avocado and toasted sunflower seeds would be delicious additions to this salad.
Tip: Grating or finely chopping the eggs adds creaminess to the salad, but you can also serve the eggs in wedges or slices on the top.
Nutrients per serving (1/4 recipe): 291 calories, 22 g total fat, 391 mg sodium, 16 g carbohydrates, 2 g fibre, 11 g protein. Excellent source of vitamin A and vitamin B12. Good source of riboflavin, folate, vitamin C and vitamin D.
Mini Cobb Salad with Chicken and Avocado Dressing
Whether you're counting calories or not, using turkey-style bacon and less blue cheese is a simple way to reduce the calories and fat in this classic main course salad. Topped off with a refreshing avocado dressing, this salad is sure to please!
Serving: 4
Prep Time: 35 minutes
Ingredients
Avocado Dressing:
1 small ripe avocado, peeled, pitted and diced
2 tbsp (30 mL) olive oil
juice of ½ lemon
1 clove garlic, minced
½ tsp (2 mL) ground cumin
¼ tsp (1 mL) salt
Dash cayenne pepper
¼ cup (50 mL) water
Salad:
6 cups (1.5 L) coarsely chopped salad greens (iceberg, romaine etc.)
2 cups (500 mL) diced cooked chicken
4 slices turkey-style bacon, cooked and chopped
2 tomatoes, cut into wedges
4 hard-cooked eggs, peeled and coarsely chopped
½ cup (125 mL) thinly sliced red onion
2 oz (60 g) blue cheese crumbled
Directions
Avocado Dressing: In a blender or mini-chopper, blend avocado, oil, lemon juice, garlic, cumin, salt, cayenne pepper and water, until smooth. Thin dressing with additional water of desired.
Salad: Divide salad greens among individual plates. Place a mound of chicken in center of each. Arrange turkey-style bacon, tomatoes, egg wedges and red onion around chicken. Sprinkle with blue cheese. Drizzle with dressing just before serving.
Variation: Use diced ham in place of chicken and regular bacon in place of turkey-style bacon. Use shredded cheddar, Swiss, Gouda or your favourite cheese instead of blue cheese.
Tip: Purchase avocados ahead of time so that they can ripen at room temperature. Ripe avocados are slightly soft to the touch.
This dressing can also be used as a dip for fresh vegetables - just use less water.
Nutrients per serving (1/4 recipe): 446 calories, 28 g total fat, 718 mg sodium, 13 g carbohydrates, 6 g fibre, 36 g protein. Excellent source of vitamin A, riboflavin, niacin, folate, vitamin B12, vitamin C and zinc. Good source of thiamin, vitamin D, magnesium and iron.
