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Everyday Chicken Caesar Salad


May 3, 2010

Recipes from Eat What You Love: More than 300 Incredible Recipes Low in Sugar, Fat, and Calories (Running Press, April 2010) 

Chicken Caesar Salad is undoubtedly one of the most popular (if not the most popular) entrée salad featured on restaurant menus. But what most people don't realize is that most recipes for Chicken Caesar Salads contain more fat and calories than a loaded Big Mac-that's a big problem, especially if you are watching out for your health.  Here's an easy way to create a delicious and healthful restaurant-quality Chicken Caesar right at home. To enjoy it as a side salad, simply leave out the chicken.

Makes 4 servings

Dressing

2 tablespoons lemon juice

3 tablespoons low-fat plain yogurt

2 teaspoons Dijon mustard

1-1/2 teaspoons minced garlic (3 cloves)

1 teaspoon Worcestershire sauce

1 teaspoon anchovy paste*

2 tablespoons extra-virgin olive oil

2 tablespoons grated Parmesan cheese

1/2 teaspoon ground black pepper, or to taste

Salad

8 cups romaine lettuce

3 cups shredded cooked skinless chicken breast

1 cup croutons

Directions

  1. To make the dressing, in a food processor combine the lemon juice, yogurt, mustard, garlic, Worcestershire sauce, and anchovy paste and pulse briefly. With the processor running, slowly add in the olive oil until the dressing is creamy and smooth. Add the Parmesan and pepper and pulse briefly.
  2. For the salad, in a large bowl combine the lettuce, chicken, and croutons.
  3. Pour the dressing on top, and toss together to combine.

*Even if you think you don't like anchovies, you'll find that a touch of the paste really makes the dressing taste authentic, with no fishy taste.

Nutrition Information Per Serving

  • Calories 325
  • Carbohydrate 9g (Sugars 1g)
  • Total Fat 14g (Sat Fat 3g)
  • Protein 39g
  • Fiber 2g
  • Cholesterol 105mg
  • Sodium 360mg

Food Exchanges: 4 Lean Meat, 1 Vegetable, 1 Fat, 1/2 Starch

Carbohydrate Choices: 1/2

Weight Watcher Point Comparison: 7


Categories: Columns, Diets, Food, Recipes



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Comments

Posted by Anonymous on 5 May 2010

Celiac alert: most Worcestershire sauce contains gluten.


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