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Cobb Salad: Iceberg, Tomato, Avocado, Bacon, and Blue Cheese

Cobb Salad from Salad as a Meal

I usually think of Cobb Salad as being made with greens, tomatoes, bacon, hard-boiled eggs, avocado, blue cheese and perhaps some chicken breast with a red-wine vinaigrette. In Salad as a Meal, Patricia Wells gives her take on Cobb Salad using a creamy, tart, low-fat lemony yogurt dressing.

I love Patricia’s technique for cooking the bacon – she cuts it into “matchsticks” first and then browns it. The bacon bits get nice and crispy this way. I had always cooked the bacon first and then crumbled it. I’ll be using Patricia’s technique from now on.

I also love this Yogurt and Lemon dressing – I’ve been using it on absolutely everything! I’m actually toying with the idea of incorporating it into Eggs Benedict. I’ve also made it with fresh lime juice instead of lemon juice and used it on a salad with Mexican flavors, black beans and corn.

I have included nutritional information below for the recipes as they appear in Salad as a Meal. This salad is a rich in Vitamin A, Vitamin C and Vitamin K. It is a bit high in Saturated Fat, however. Turkey bacon has about 25% as much Saturated Fat as regular bacon does, so I used that instead. (Note: There is a lot of icky turkey bacon out there. My favorite brand is Louis Rich/Oscar Mayer.) If you want to reduce the fat even more, look at the blue cheese next. Don’t leave it out – what’s a Cobb Salad without blue cheese? – but reduce the quantity if you must.

All nutritional information provided here was calculated by Diabetic Foodie using the tools on the nutritiondata.com website.

Cobb Salad: Iceberg, Tomato, Avocado, Bacon, and Blue Cheese

Reprinted with permission from Salad as a Meal by Patricia Wells

Robert H. Cobb, owner of the Brown Derby restaurant in Hollywood, is said to have invented this salad in the 1930s as a late-night snack for himself. No wonder it has remained an American classic. With the crunch of the iceberg and onions, the soft richness of the avocado, the saltiness of the bacon, the sweetness of the tomato, and the bite of the blue cheese, this salad has it all! And it is beautiful to boot.

4 SERVINGS

2 1/2 ounces smoked bacon, rind removed, cut into matchsticks (3/4 cup)
1 head iceberg lettuce, chopped (4 cups)
2 ripe heirloom tomatoes, cored, peeled, seeded, and chopped
1 large ripe avocado, halved, pitted, peeled, and cubed
4 ounces chilled blue cheese (preferably Roquefort), crumbled (1 cup)
4 small spring onions or scallions, white part only, trimmed, peeled, and cut into thin rounds
Yogurt and Lemon Dressing (page 331)
Coarse, freshly ground black pepper

1. In a large, dry skillet, brown the bacon over moderate heat until crisp and golden, about 5 minutes. With a slotted spoon, transfer the bacon to several layers of paper towels to absorb the fat. Blot the top of the bacon with several layers of paper towels to absorb any additional fat. Set aside.

2. In a large, shallow bowl, combine the bacon, lettuce, tomatoes, avocado, cheese, and spring onions. Toss with just enough dressing to lightly and evenly coat the ingredients. Season generously with pepper, and serve.

WINE SUGGESTION: This is a special salad, one that seems to hit the spot with all my guests, so let’s open a nice, special bottle of smoky-style Alsatian Riesling from the house of Léon Beyer, Trimbach, or Hugel. Neither you nor your guests will be disappointed.

Makes 4 servings (does not include dressing)
Per serving: 311 calories, 25g fat (10g sat), 37mg cholesterol, 634mg sodium, 12g carb, 6g fiber, 5g sugar, 12g protein

Yogurt and Lemon Dressing

Reprinted with permission from Salad as a Meal by Patricia Wells

I think we all play favorites in the kitchen. I know I do. One day I am all over the Tahini-Lemon-Yogurt Dressing and Dipping Sauce (page 332), dreaming up salads and dishes that would marry well with its salty tang. Then, suddenly, I abandon it in favor of another dressing and another direction. At this writing, this is my most loved dressing, and I drizzle it on everything I can get my hands on!

ABOUT 3/4 CUP
EQUIPMENT: A SMALL JAR WITH A LID

1/2 cup plain low-fat yogurt
2 tablespoons freshly squeezed lemon juice
1/4 teaspoon Lemon Zest Salt (page 306) or fine sea salt

In the jar, combine the yogurt, lemon juice and salt. Cover with the lid and shake to blend. Taste for seasoning. The dressing can be used immediately. (Store the dressing in the refrigerator for up to 1 week. Shake to blend again before using.)

Makes 6 servings
Per serving (2 Tbsp): 14 calories, 0g fat (0g sat), 1mg cholesterol, 111mg sodium, 2g carb, 0g fiber, 2g sugar, 1g protein

Lemon Zest Salt

Reprinted with permission from Salad as a Meal by Patricia Wells

2 TABLESPOONS
EQUIPMENT: A SPICE GRINDER, A SMALL JAR WITH A LID

1 tablespoon grated lemon zest, preferably organic
1 tablespoon fine sea salt

Combine the lemon zest and salt in the spice grinder, and grind to a fine powder. Transfer to the small jar and close with the lid. (Store, sealed in the jar, in the refrigerator for up to 1 week. After that, the lemon flavor will begin to fade.)

Makes 24 servings
Per serving (1/4 teaspoon): 0 calories, 0g fat (0g sat), 0mg cholesterol, 291mg sodium, 0g carb, 0g fiber, 0g sugar, 0g protein

 


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