Friday, July 24, 2009

Seven-Layer Salad

Summer is not over yet! There are still a few backyard bbq's to be had. I have posted two versions of the same yummy salad. This first is a low-calorie one (84 calories per serving) and the second is full-calorie( 384 calories per serving). Your approach to each salad is individual and so to say that one is tastier than the other is not for me to judge. Do what tastes and feels right. Happy Eating!



8 cups shredded romaine lettuce
1 cup frozen peas, thawed
1 medium yellow bell pepper, diced
1 cup halved grape tomatoes or quartered cherry tomatoes
1 cup sliced celery
1/2 cup sliced scallions
3/4 cup nonfat plain yogurt
3/4 cup low-fat mayonnaise
2 teaspoons cider vinegar
1-2 teaspoons sugar
1/4 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1/2 cup shredded reduced-fat Cheddar cheese
1/2 cup thinly sliced fresh basil
3 strips cooked bacon, crumbled


  1. Place lettuce in a large bowl. Layer peas, bell pepper, tomatoes, celery and scallions on top.

  2. Whisk yogurt, mayonnaise, vinegar, sugar to taste, garlic powder, salt and pepper in a medium bowl until smooth. Spread the dressing evenly over the top of the salad (an offset spatula is handy for this, if you have one). Sprinkle with cheese, basil and bacon. Serve room temperature or chilled

Makes 10 servings, about 1 cup each

NUTRITION INFORMATION: Per serving: 84 calories; 4 g fat


1 pound bacon

1 large head iceberg lettuce - rinsed, dried, and chopped

1 red onion, chopped

1 (10 ounce) package frozen green peas, thawed

10 ounces shredded Cheddar cheese

1 cup chopped cauliflower

1 1/4 cups mayonnaise

2 tablespoons white sugar

2/3 cup grated Parmesan cheese


  1. Place bacon in a large, deep skillet. Cook over medium high heat until evenly brown. Crumble and set aside.

  2. In a large flat bowl, place the chopped lettuce and top with a layer of onion, peas, shredded cheese, cauliflower and bacon.

  3. Prepare the dressing by whisking together the mayonnaise, sugar and Parmesan cheese. Drizzle over salad and refrigerate until chilled.

Makes 12 servings

NUTRITION INFORMATION: Per Serving: 384 calories; 37.2 g fat