Caesar salad is an American classic and when you add grilled chicken to it, it becomes a real high energy lunch.
So, I have some chicken breast here which I’m going to grill off but first I’m going to pound them so they’ve even thickness about a half inch thick, just put them between two pieces of plastic wrap. Each of these is about 5 ounces. I’ll get them on my grill pan, just needs about 3 to 4 minutes on each side.
Now, a typical Caesar dressing is just loaded with fat, mayonnaise and raw egg very often. That’s why I start with a quarter of cup of egg products which eliminates the cholesterol, help it get nice and creamy. I’m going to add to that some flavoring. Some Dijon mustard give such a great punch of flavor, very few calories. I’m using just half a teaspoon here just like less than five calories. One and a half teaspoons of anchovy paste and of course anchovy paste or anchovies are classic in the Caesar.
Now, a clove of garlic, half a teaspoon of garlic, some Worcestershire sauce and this gives a real flavor punch as well, a quarter teaspoon. It’s one of the most flavorful dressings I know, 2 tablespoons of lemon juice. It’s about the juice of half a lemon or just kind of eyeball it here.
Now, the oil and the trick is here, to emulsify the dressing by whisking constantly while you drizzle the oil in, so I'm just using two tablespoons of olive oil, about half the amount in the traditional recipe saving about 240 calories right there but getting all of the wonderful, creamy, rich flavor.
One more essential ingredient for my dressing, parmesan cheese, let’s take a quarter cup here and see how beautifully and creamy it is. And we’ll coat every leaf of the lettuce, just about quarter teaspoon of salt and a pinch of pepper and we’ll add that to my greens. So, I have here six cups of romaine lettuce really a crispy, crunchy classic in Caesar and to that I’m going to add some spinach which adds even more nutritional punch and green leafiness, two cups all together. So, just pour this over the top, all that yummy, delicious dressing on top of that together, coat every leaf beautifully.
Of course, you have to have croutons in the Caesar salad. I’m just using whole wheat croutons, definitely a great opportunity to get whole grains. I select to make my own, just cut up some wholegrain bread and season it with some salt and pepper, just bake it at 300 for about 20 minutes, just cut myself a piece of chicken here and these are lean protein combined with the non-starchy salad will help keep you alert, on top of your game all afternoon.
All the flavors, the classic, made healthy.
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