Chicken BLT Salad + The Slim Down South Cookbook

January 16, 2014

I adore The Slim Down South Cookbook. And even though I’m a Yankees who says silly things like “wicked awesome” (OK, maybe I’m  exaggerating just a bit), this cookbook is a must-have, no matter where in the country you may live.  The book was written by Atlanta-based dietitian, Carolyn O’Neil and the editors of Southern Living and includes lightened up Southern-style recipes including Honey-Grilled Pork Tenderloin, Sweet Pea Crostini, and Baked Pears with Toasted Oat Topping.

Chicken BLT Salad from The Slim Down South Cookbook via LizsHealthyTable.com

This light yet rich-tasting salad calls for just two slices of bacon. Carolyn recommends using center-cut bacon, which is lower in fat and calories.

Chicken BLT Salad from The Slim Down South Cookbook via LizsHealthyTable.com

For the chicken, I used Trader Joe’s roasted chicken. It was a fast and flavorful shortcut.

Chicken BLT Salad
 
Author: 
Nutrition Information
  • Serves: 4
  • Serving size: 1 cup
  • Calories: 279
  • Fat: 12.5g
  • Saturated fat: 6.3g
  • Unsaturated fat: 1.3g
  • Carbohydrates: 3.2g
  • Sodium: 350mg
  • Fiber: 0.4g
  • Protein: 35.8g
Recipe type: Lunch
Save Print
This recipe is from The Slim Down South Cookbook. Serve it as a salad or use the mixture for a sandwich or wrap. Don't like tomatoes? Leave 'em out or substitute with diced red bell peppers or cucumber.
Ingredients
  • ½ cup buttery garlic-and-herb spreadable cheese
  • 3 cups chopped cooked chicken (about 6 breast halves)
  • ½ cup grape tomatoes, halved
  • ⅓ cup chopped green onion tops
  • 2 bacon slices, cooked and crumbled
  • 1/16 teaspoon table salt
  • ⅛ teaspoon freshly ground black pepper
  • Assorted mixed greens, optional
Instructions
  1. Microwave cheese in a small microwave-safe bowl at HIGH 20 seconds. Stir in next 4 ingredients, tossing well. Add salt and pepper. Serve on assorted greens, if desired.

 

The Slim Down South Cookbook via Lizshealthytable.com

 

 

 

  1. I find it easier to get my kids to eat the healthy recipes I try than my parents. My family is deep rooted in the south including their palates for the traditional cooking. I would love to try some of Caroline’s versions of my parent’s favorites at the next family get together to see if they can be swayed.

    Reply

  2. Having been born and raised in Atlanta Georgia,fried chicken is a staple for every event. Although I don’t make it at home we love it when were out. I would love a “lighter” recipe so I can make this at home without guilt.

    Reply

  3. I live on a ranch in North Dakoa and we tend to eat the same thing over and over. It would be nice to have this cook book to add a little something different to table.

    Reply

  5. I would really love to win this book to help me stick to my new years resolution which is not to lose weight but to cook healthier for my four children and I. They love fried chicken and French fries so I would like to try a lighter version of them.

    Reply

  6. I would love to win this cookbook! My family would love more southern cooking, but I am always conscious about serving my family healthy foods. This way I can say yes when my husband wants fried chicken or other southern foods. Thanks for another great giveaway!

    Reply

  9. Hi Amanda, we are quite sure you meant you shared the contest / giveaway on Facebook! Thanks for being such a loyal fan! 🙂

    Reply

  11. I’m a southern girl and would love this cookbook! Listening to the podcast now. Never miss them. Janice and Liz, y’all are great! and if it makes you feel better….I’ve lived every day of my life in the lower south and never, ever, not even once have a deep fried anything. Gross. Southern food doesn’t always equal unhealthy. Can’t wait to see the book.

    Reply

  20. I lived for 9 years in Atlanta & loved the southern cooking, but not all the gravies! Would love some lighter versions of them.

    Reply

  21. I would love this book, because I don’t know how to cook (very well at least) and would like to learn to cook and cook health and delicious food, and in hopes that I can “slim” down!!!!

    Reply

  24. I would love to win this cookbook! I love trying new recipes and if they are healthy for my family, so much better! My kids love fried chicken and I would be so happy to find a way to make it without the calories and fat. I also have a ton of family from the south and could tell them how to make some of their great food healthier for them.

    Reply

  25. Born and raised in the South but I have loved all over in my adult life…once a year I pull out all the stops and cook a traditional “southern” meal…fried green tomatoes, fried chicken, collards, etc. although I have learned to tweak (or raised on a healthier version) many of my favorites, I would love to read someone else’s healthier version of southern dishes. I love trying new ideas!

    Reply

  27. I am a G.R.I.N (girl raised in the north) and my husband is a true southern boy! He loves his southern fried chicken, fat-back soaked butter beans, chrese loaded macaroni! If i could learn some tricks to cook healthier versions for him and our kids, dinner time would be much more fun for me who prefers her veggies to be steamed and not boiling in fat 🙂

    Reply

  28. I follow you on PInterest. Being born and raised in Atlanta (and still living here), it seems next to impossible to eat healthy and still partake in traditional southern foods. Is it even possible to lighten up country fried steak and gravy? 🙂

    Reply

  30. I’m on mom on a mission striving to feed my family healthy and healthier meals. I struggle to come up with healthy “comfort food” recipes that strike a chord with my southern (South Carolina) roots. Thanks to the meal makeover moms for their sweet potato beef stew recipe. It fits in well with my southern favorites!

    Reply

  31. I would love to win this cookbook because I am from the South (North Carolina) and I would love some fresh ideas to create healthy meals for the family. We seem to always eat the same meals over and over.

    Reply

  33. Loved listening to this week’s podcast with Carolyn and hearing all about this cookbook. I really need this book. I live in Nashville!

    Reply

  41. I have seen your blog several times and tried a couple of recipes!! I have SEVERAL low fat cookbooks that i use on a daily basis!! I’d love to add this one to my collection and add a variety to our menus! I, also, followed you on pinterest!

    Reply

  42. I’m a Texas girl transplanted to the Boston area! None of my family lives here, so neither does any help in the kitchen. Trying to find recipes that my whole family will enjoy as well as slim us down is a must! Would love this recipe book!!

    Reply

  47. I’d love to win this cookbook so i can learn how to slim down meals for my family. I would love a slim down recipe of fried chicken that tastes good.

    Reply

  48. Hi, I would like to see one of my families favorites lightened up:
    Chicken and Dumplings. Also I think the new cookbook would enhance
    my efforts to help my family eat healthier. Thanks, Dale

    Reply

  49. Hi! Thanks for the opportunity! Love your podcast and have listened from the beginning. Anyway, being from the mid-Atlantic region, we do a lot of southern cooking…this would be a great book to help us make it a little healthier! I would LOVE to see sausage gravy and biscuits lightened up. I cannot resist pork products of any kind 🙂
    Thanks!
    Jenny

    Reply

  50. I would love to add this book to my collection. I am always looking for new things to add to our dinner menu and Southern Food is not something I have cook much of before. Thanks for all the inspiration!

    Reply

  54. Would love to win the Slim Down Cookbook, husband has had heart attack at the age of 45 and been eating healthier!!! He has also turned vegetarian.

    Reply

  55. My 14 year old son is 6’2″ tall and weighs 240lbs and is borderline diabetic. We have adjusted his diet and we use recipes from your website. His numbers have come down, but not enough to where he’s out of the woods. I would love to win this cookbook so he can look at it with me and realize you don’t have to sacrifice taste for healthy food. I think it would also help him to make healthier choices while he is not at home. Thanks!

    Reply

  57. I just relocated to the land of biscuits and bacon from NJ, and have gained a bit of extra pounds. Would love to have this cookbook to learn how to cook this delicious food without the guilt!!

    Reply

  63. Loved the interview with Carolyn! Her recipes sound fantastic and being from a dietitian, I can’t wait to try some of her tips and tricks out in our own kitchen 🙂

    Reply

  65. Growing up in rural South Carolina I learned the only way to cook was to fry. My mom was ways know as a great cook. Peopled loved her fried chicken. Once I grew up I started to look for healthier ways to fix meals for my family. I don’t fry at all. I do miss fried okra.

    Reply

  66. I want to win this book because I am trying to lose weight and I am always looking for new healthy recipes.

    Reply

  67. I love to try different cuisines but shy away from a lot of southern recipes, even though the flavors sound good, because they are very heavy so this cook book seems perfect to get around that!

    Reply

  74. I am a Yankee, but I love the Southern culture…I am excited about this book, and I would love a recipe re-make of chicken and dumplings please!

    Reply

  75. I would love to win this! My husband is a true southern boy and loves his mama’s cooking (lots of butter, always). I’d love to be able to recreate these delicious recipes, just a little more my style.

    Reply

  77. I would love to win a copy of this book. I listened to your podcast about it and the recipes sound so good. I am always trying to find foods that my boys and my husband are willing to eat but that are also healthy. It’s a hard battle and I appreciate all your tips!

    Reply

  85. I would like to win a copy of this cookbook and would like to learn how to slim down and make more healthy casseroles with lots of cream soup like my fav chicken poppyseed casserole.

    Reply

  86. I would like to see Southern Cornbread Chicken and Dressing lightened up a little! This would be a fun cookbook to own!
    Digicats {at} Sbcglobal {dot} Net

    Reply

  92. Banana pudding would be a favorite of mine to’ healthify’. I honestly love all southern food and when I lived outside of Boston I spent a lot of time teaching my friends there about fantastic southern food.

    Oooh, I also saw someone mentioned poppyseed chicken. I would love a healthy version of that as well. Yummy!

    Reply

  93. I’ve never cooked southern food because of the fat, but I would love to learn some ways to make it less rich but still tasty. thank you!

    Reply
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