Cobb Salad With Blue-Cheese

蓝奶酪科布沙拉

by Colleen Rush 作者：Colleen Rush

We lightened a salad superhigh in fat, calories, and sodium.

我们减轻了沙拉超高的脂肪、卡路里和钠

Colleen Sullivan, beauty and fashion editor, loves Cobb salad: mixed salad greens, chicken, tomatoes, avocado, bacon, blue-cheese crumbles, and blue-cheese dressing.

美容和时装编辑Colleen Sullivan钟爱科布沙拉：绿色蔬菜、鸡肉、西红柿、熏肉、蓝奶酪末和蓝奶酪酱的混合物。

Colleen likes the contrasts in a classic Cobb—creamy, crunchy, tangy, and smoky—all in one meal. But it comes at a cost: The salad is superhigh in fat, calories, and sodium. Here’s how we lightened it and still kept the flavor.

与传统科布相比Colleen喜欢将滑腻的、松脆的、味道强烈的、熏制的食物都一顿吃掉。不过这样做的代价是：这样的沙拉里脂肪、卡路里和钠都是超高的。这里是我们怎样减轻它们的含量同时保留沙拉的风味。

Bacon

Order 11?2 tablespoons (that’s two slices, or half the usual amount) and use yor fork to spread it around your salad, so you get more of the savory, smoky flavor.

You save: 115 calories, 9 g fat

熏肉

加入11或12勺（就是2片或平常分量的一半）然后用叉子将其分散到沙拉中。然后你就可以品尝到可口的熏制风味了。

你节省了：115卡，9克脂肪

Avocado

Get 3 tablespoons (half the normal serving) and cut it into smaller chunks, so you get a creamy piece in every bite.

You save: 67 calories, 6 g fat

鳄梨

加入3勺（平常分量的一半）并将其切小块，然后你每一口都能品尝到滑腻。

你节省了：67卡，6克脂肪

Blue-cheese crumbles

Skip them—you’ll still get great flavor from the dressing. “Most people don’t realize how high in saturated fat cheese is,” Blake says. “If your salad is covered in cheese, you’re not doing yourself any favors.”

You save: 150 calories, 12 g fat

蓝奶酪碎片

跳过它们———你还是可以从酱汁里的到很大的风味，“大多数人们并没有意识到奶酪的高饱和脂肪，”Blake说，“如果你的沙拉覆盖满奶酪，你就决不是在帮你自己。”

你节省了：150卡，12克脂肪

Blue-cheese dressing

Use 2 tablespoons, which is half the usual amount of dressing, and you’ll still get the piquant taste of blue cheese throughout the salad.

You save: 140 calories, 14 g fat

蓝奶酪酱

用2勺，就是平常分量的一半，你将依然能够在整份沙拉中尝到蓝沙拉的辣味。

你节省了：140卡，14克奶酪

Mixed salad greens

Ask for extra lettuce to bulk up the salad. You’ll be satisfied on a psychological level if the bowl looks full, Blake says. Plus, because lettuce has fiber and water, it fills you up without filling you out.

You add: 8 calories, 0 g fat

混合的沙拉蔬菜

“加入额外的莴苣充实沙拉。看见满满的一碗会让你心理上得到满足，”Blake说“另外，由于莴苣含有纤维和水分，它会充实你的胃而不会让你觉得撑。

Before* Skinny Version

Calories 926 /462

Fat 70 g (22 g saturated) /29 g (7 g saturated)

Sodium 1,914 mg / 712 mg

先前* 瘦身版本



卡路里 926 /462

脂肪 70 g (22 g saturated) /29 g (7 g saturated)

钠 1,914 mg / 712 mg

*Nutritional analysis is based on typical meal-size salads at chain restaurants.

营养分析是基于连锁店中典型的沙拉分量。

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