We’re proud to support Allergy UK by developing a series of recipe cards. One of Britain’s favourite sandwiches, the BLT (Bacon, Lettuce and Tomato) has been reinvented into a salad, with no allergens in sight. Its bold flavours are the perfect accompaniment to the last of the summer’s BBQ, yet it is so versatile that it also packs beautifully for a packed lunch.
Some younger children may prefer cherry tomatoes, so just swap them for your family’s favourites. The ingredients can be prepared and refrigerated up to 2 days ahead, and assembled in just 5 minutes when you need it. Just double the recipe to feed a crowd.
Allergy UK will be adding a new Pure Family Food recipe each month, and you can find them all on the resources page.
Recipe for Allergy UK: BLT salad
|
| Prep Time15minutes |
| Cook Time20minutes |
|
Ingredients
- 600 g baby new potatoes
- 4 rashers back bacon thick rashers
- 150 g semi dried tomatoes
- 2 tbsp olive oil
- 1 tsp apple cider vinegar
- 100 g mixed salad leaves
Quantity of servings: servings
View units in:
|
Ingredients
Quantity of servings: servings View units in: |
Instructions
- Boil or steam the new potatoes until tender, cool under running cold water and refrigerated until needed. Cut in half if required.
- Grill the rashers of bacon until crispy, and when cool, cut into 1cm strips.
- To assemble - tip the salad leaves onto a serving dish or bowl. Add a layer of potatoes, and scatter on the tomatoes and bacon.
- To dress – pour up to 2 tablespoons of reserved tomato oil into a small bowl with the vinegar – if necessary make up the volume of oil with olive oil. Mix thoroughly and drizzle over the salad. Serve immediately.
- Note: For a picnic or packed lunch, simply keep the tender salad leaves on top of your potatoes and tip it upside-down to serve. The dressing can be added to the container first to create a ready-dressed salad.
Nutrition Facts
Recipe for Allergy UK: BLT salad
Amount Per Serving
Calories 331
Calories from Fat 180
Calories from Fat 180
% Daily Value*
Total Fat 20g
31%
31%
Saturated Fat 3g
15%
15%
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 28mg
9%
9%
Sodium 563mg
23%
23%
Potassium 282mg
8%
8%
Total Carbohydrates 27g
9%
9%
Dietary Fiber 3g
12%
12%
Sugars 7g
Protein 12g
24%
24%
Vitamin A
12%
12%
Vitamin C
33%
33%
Calcium
8%
8%
Iron
25%
25%
* Percent Daily Values are based on a 2000 calorie diet.