I’ve been on South Beach Diet Phase One now for 2 weeks. Having gone through the phases before, I get bored quickly with the recipes in the book. Today, I was craving a BLT sandwich. As the man says, “pork fat rules” (Emeril). So, I concocted this simple salad to satisfy my craving. Not only did it come together in five minutes – but it completely satisfied my desire for that delicious bacon, lettuce and tomato sandwich that mom used to make – sans the bread. The recipe that follows makes one serving.
- 4-5 thin slices good quality Canadian bacon
- 2 Tablespoons reduced-fat Hellman’s mayonnaise
- 2 Tablespoons 2% milk
- 2 teaspoons fresh lemon juice
- 1/4 teaspoon each of coarse salt and fresh black pepper
- 2 plum tomatoes, large dice
- 2 cups greens, washed and dried, a choice of mesclun mix, romaine, or Boston lettuce
Spray a non-stick skillet with cooking spray (or, alternatively, brush the bottom with a little vegetable oil). Over medium heat, cook the bacon in the pan until just browned a bit, about 2 minutes per side. Transfer to a paper plate or paper towel to cool slightly, then chop into 1/2 inch pieces. Set aside.
In a small bowl, whisk together the mayonnaise, milk, lemon juice, salt, and pepper for your dressing.
Arrange greens in a serving bowl. Spoon dressing over greens. Top with chopped tomatoes and Canadian bacon.
Variations: add diced avocado, chopped hard boiled eggs, or cubed cheese (remember though, this adds more fat content and, in my opinion, is not necessary). I may try a few slices of cucumber or red onion next time; but for a true craving, I wouldn’t want to interfere too much with the integrity of the original BLT.