fbpx

Chicken BLT Salad with Sour Cream Dressing

This salad is based on the favourite bacon, lettuce and tomato sandwich. It has wide appeal too as it looks and tastes somewhat like a Caesar salad and is lower in fat than many versions.
Serves: 8
Prep Time: 30 min
Cook Time: 20 min

Ingredients

4 slices bacon, sliced
1 lb boneless, skinless chicken breast(s)
2 slices whole wheat bread
1/4 cup shallots, diced
1 tbsp olive oil
1/2 cup light sour cream
1/2 cup plain yogurt, 1-2% MF
2 tbsp lemon juice, fresh
2 tbsp cider vinegar
1 clove garlic, minced
1 tsp Dijon mustard
1/2 tsp sugar
1 tsp paprika
1 tsp basil, dried
1/4 tsp salt
1/4 tsp pepper
12 cups Romaine lettuce, torn in pieces
2 cups cherry tomatoes, cut in half
1 cup mozzarella cheese, part skim, 16.5% MF, grated

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  1. Cook the bacon over medium heat in a non-stick skillet until crisp and brown on both sides – about 6 to 8 minutes. Transfer the bacon to a plate lined with paper towels to drain and cool. Slice into pieces.

  2. Pour off and discard all but one tablespoon of the bacon fat from the skillet. Slice chicken breast into strips and saute in pan until lightly browned and cooked through. Set aside.

  3. Cut the bread into one inch (2.5 cm) cubes and mince the shallots. Heat a tablespoon of olive oil in the skillet over medium heat. Add to the pan and cook, stirring, for 5 to 7 minutes or until crisp on the outside and lightly browned. Transfer to the plate with the bacon to cool.

  4. Mix dressing ingredients together sour cream, yogurt, fresh lemon juice, cider vinegar, garlic mustard, sugar, paprika, basil, salt and pepper. A fast way to do this is to shake them together in a jar covered with a lid.

  5. Add the torn lettuce and halved cherry tomatoes to the bowl along with the bacon, bread cubes and shallots. Add dressing and toss. Add the cooked sliced chicken strips and grated mozzarella cheese and toss again. Serve immediately.

Nutrition Info

Per 515 g serving Amount
Calories480
Protein42 g
Fat25 g
Saturated Fat12 g
Carbohydrate24 g
Fibre6 g
Sugar10 g
Cholesterol110 mg
Sodium640 mg
Per 515 g serving % Daily Value
Potassium35
Calcium35
Iron20
Vitamin A110
Vitamin C100
Vitamin B654
Vitamin B1259
Folate120
Zinc36