Seven-layer salad is a popular American dish prepared for summer picnics, potluck events or holidays. Sometimes referred to as "pea salad," it is colorful and easy to prepare. This salad is served chilled and generally tossed right before serving.
Preparation
It is not uncommon to use more than seven ingredients in a seven-layer salad, as there are many recipe variations. The most common components of this salad are bacon, lettuce, peas, cheese, tomatoes, hard-boiled eggs and mayonnaise or another creamy type of salad dressing. To prepare, each ingredient is layered individually in a glass bowl or dish. The dish is then covered and placed in a refrigerator for up to 24 hours before serving.
Calorie Information
Specific caloric information for seven-layer salad is going to vary, depending on the ingredients used and the size of the individual serving. The following information is for a general recipe containing onion, bacon, lettuce, peas, cheese, hard-boiled eggs, mayonnaise, celery and bell pepper. One cup will provide about 200 calories, with approximately 65 percent of these calories coming from fat. Carbohydrates make up about 25 percent of the remaining calories, followed with protein at 10 percent.
Fat Profile
Seven-layer salad contains polyunsaturated and monounsaturated fat. Unsaturated fats such as these are associated with decreasing blood cholesterol levels, which may help to lower the risk of heart disease. However, this salad also contains a significant amount of saturated fat, which is associated with increasing cholesterol levels, thereby increasing the risk of heart disease. The saturated fat primarily comes from the eggs, bacon and cheese contained in this salad.
Healthy Options
To reduce the amount of fat in this salad, decrease the amount of mayonnaise, eggs, bacon and cheese used. Or, use lower-fat substitutions such as turkey bacon, egg whites or reduced-fat cheese and mayonnaise.
To increase vitamin, mineral, protein and fiber content of this salad, include more vegetables, such as cucumbers, celery, carrots and/or onions, and legumes such as kidney beans. A vegetarian variation can also be made by eliminating the eggs and bacon.
Caution
Although seven-layer salad can be a part of a healthy diet, be aware this salad is high in fat and calories. If you are limiting your caloric intake or following a low-fat diet, this salad may not be a good choice for you.
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