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Smart BLT Salad with Chicken and Eggs
Spicy
High Protein
Quick
Smart BLT Salad with Chicken and Eggs

with DIY Caesar-ish Dressing and Garlic Croutons

10 min
Difficulty: 2/3
American

Ingredients: Chicken breast • Arugula and spinach mix (arugula, spinach) • Baby tomatoes • Grade A egg • Bacon (pork, water, salt, sugar, sodium phosphates, sodium erythorbate, sodium nitrite, spices, smoke) • Ciabatta roll (unbleached untreated enriched wheat flour (wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), water, sea salt, yeast, malted barley flour) (barley, wheat) • Lemon • Sour cream (milk ingredients, modified milk ingredients, modified cornstarch, sodium phosphate, sodium citrate, carrageenan, locust bean gum, guar gum, microbial enzyme, bacterial culture, propylene glycol alginate, xanthan gum) (milk) • Spicy mayonnaise (vegetable oil, chili peppers, frozen egg yolk, sugars (sugar, glucose), water, vinegar, salt, garlic, concentrated lemon juice, mustard, xanthan gum, acetic acid, citric acid, caramel, sodium benzoate, potassium sorbate, calcium disodium EDTA) (egg, mustard) • Parmesan cheese (pasteurized milk, modified milk ingredients, water, modified corn starch and/or potato starch, cheese (milk, bacterial culture, salt, microbial enzyme, lipase), salt, citric acid, sodium phosphate, lactic acid, flavour, sodium citrate, potassium sorbate, caramel colour, beta-carotene, anticaking blend (potato starch, corn starch, dextrose, calcium sulfate, cellulose, natamycin, enzyme)) (milk) • Spring mix (lolla rosa multi-leaf lettuce, red flash red oak lettuce, red leaf multi-leaf lettuce, green oak lettuce, bally hoo tango lettuce) • Garlic.

Allergens

Barley
Oats
Rye
Walnuts
Triticale
Mustard
Wheat
Crustaceans
Soy
May contain traces of allergens
Milk
Egg
Wheat
Sulphites
Gluten
Sesame
Fish

Utensils

Large Bowl
Large Non-Stick Pan
Measuring Cups
Tongs
Zester
Measuring Spoons
Small pot

Tags

Regional-specialty
Spicy
High Protein
Dinner-bowls
Quick
Under 50g of Carbs
Under 650 Calories
Ingredients
Bacon Strips

Bacon Strips

100 g

Egg

Egg

2 unit(s)

Ciabatta Roll

Ciabatta Roll

1 unit(s)

Arugula and Spinach Mix

Arugula and Spinach Mix

113 g

Spring Mix

Spring Mix

28 g

Baby Tomatoes

Baby Tomatoes

113 g

Lemon

Lemon

1 unit(s)

Parmesan Cheese, shredded

Parmesan Cheese, shredded

0.25 cup

Sour Cream

Sour Cream

43 mL

Spicy Mayo

Spicy Mayo

2 tbsp

Garlic, cloves

Garlic, cloves

1 unit(s)

Chicken Breasts

Chicken Breasts

2 unit(s)

Butter*

Butter*

0.5 tbsp

Salt*

Salt*

0.125 tsp

Pepper*

Pepper*

0.125 tsp

Sugar*

Sugar*

0.13 tsp

Preparation
1
Cook eggs and bacon

  • Before starting, wash and dry all produce. Preheat oven to 450°F.
  • To a small pot, add 5 cups warm water (use same for 4 servings). Bring to a boil over high.
  • Using a spoon, lower eggs into the boiling water, then reduce heat to medium-high. Cook for 7 min for runny yolks or 9 min for set yolks.**
  • While eggs cook, heat a large non-stick pan over medium-high.
  • When hot, add bacon. Reduce heat to medium. Cook 6-9 min, flipping occasionally, until crispy.**

2
Prep and cook chicken

  • Meanwhile, zest, then juice half the lemon. Cut remaining lemon into wedges.
  • Cut tomatoes into 1/4-inch pieces. Season with salt and pepper.
  • Peel, then mince or grate garlic.
  • Cut or tear ciabatta into 1/2-inch pieces.
  • Pat chicken dry with paper towels. Season with salt and pepper. Arrange on an unlined baking sheet. Drizzle 1 tbsp (2 tbsp) oil over top. Roast in the middle of the oven for 18-22 min, until golden and cooked through. **

3
Finish eggs and bacon

  • When eggs are done, drain eggs under cold water for 30 sec, until cool enough to peel. Set aside in the pot, still submerged in water. 
  • Once bacon is done, remove from heat. Using tongs, transfer bacon to a paper towel-lined plate. Set aside. 
  • Discard all but 1/2 tbsp (1 tbsp) fat from pan.

4
Make garlic croutons

  • Reheat the pan over low. Add 1/2 tbsp (1 tbsp) butter. Swirl the pan for 30 sec, until melted.
  • Add ciabatta. Cook for 3-4 min, stirring occasionally, until golden. 
  • Remove from heat. Stir in half the garlic.

5
Finish prep

  • Peel then halve eggs. Season with salt and pepper.
  • Cut or tear bacon into 1-inch pieces.
  • To a large bowl, add sour cream, lemon zest, half the spicy mayo, half the Parmesan, remaining garlic, 1/8 tsp (1/4 tsp) sugar and 1/2 tbsp (1 tbsp) lemon juice. Season with salt and pepper, then stir to mix.
  • To the bowl of dressing, add spring mix, arugula and spinach mix, tomatoes and half the croutons. Toss to coat. 

6
Finish and serve

  • Divide salad beween plates.
  • Thinly slice chicken.
  • Top with chicken, eggs, bacon, remaining croutons and remaining Parmesan.
  • Drizzle remaining spicy mayo over eggs.

7

If you've opted to add chicken breasts, preheat oven to 450°F.

8

Pat chicken dry with paper towels. Season with salt and pepper. Arrange on an unlined baking sheet. Drizzle 1 tbsp (2 tbsp) oil over top. Roast in the middle of the oven for 18-22 min, until golden and cooked through. **

9

Thinly slice chicken. Top plates with chicken.

Nutrition per serving

840

kcal

Calories

53

g

Fat

18

g

Saturated Fat

32

g

Carbohydrate

5

g

Sugar

4

g

Dietary Fiber

59

g

Protein

385

mg

Cholesterol

1260

mg

Sodium

0.5

g

Trans Fat

1250

mg

Potassium

350

mg

Calcium

5

mg

Iron

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