Apr
13

Lower Fat Chicken Caesar Salad

By
Lower Fat Chicken Caesar Salad
When eating out, most of us are surprised at how rich Caesar salad dressing can be (and it is often high in calories). I make this low fat version which is much lighter and healthier, but still delivers all the great flavours of a classic Caesars salad.
Ingredients
(serves two)
2 boneless chicken breasts
1 tbsp olive oil
2 slices of wholemeal bread
3 heads of little gem lettuce
1 tin (125g) anchovy fillets in olive oil (optional)
For the dressing
1 small garlic clove, peeled and grated
2 anchovy fillets (optional – taken from tin above)
Pepper to season
2 tbsp low fat natural organic yoghurt
A squeeze of lemon juice
250g/1 ½ ozs freshly grated parmesan
Method
Flatten your chicken breasts by placing them side-by-side on a chopping board and then cover with Clingfilm and hit with the bottom of a saucepan until flattened out.
Heat a griddle pan on a high heat. Baste the chicken breasts with the olive oil and season with pepper.
Place onto the griddle and turn down the heat. Cook for 5-10 minutes, turn over and repeat for 5-10 more minutes, or until cooked through.
Remove from the heat and leave to rest for 5 minutes. Next, cut into slices widthways.
Preheat a conventional oven to 200ºC (or a fan-assisted oven to 180ºC).
To make healthy ‘croutons’, toast the bread until golden. Cut off the crusts and slice through the bread horizontally so that you are left with two sides of bread, each with one toasted side and one soft side.
Next, place toast on a baking tray, soft-side-up, and bake for 5 minutes or until the bread has curled up and dried.
Place the garlic, anchovy and some salt and pepper in a pestle and mortar and pound until broken into a smooth paste.
Add the yoghurt and lemon juice gradually until combined. Stir in the parmesan and season again to taste. (Alternatively, if you don’t own a pestle and mortar, add some more lemon juice to moisten the mixture and blend in a blender).
Drop the lettuce leaves into a bowl and mix together with the dressing. Place on a plate and top with the chicken breast and any additional anchovies.
Break the ‘croutons’ into the salad and adds some more parmesan shavings to serve.

Chicken Caesar saladWhen eating out, most of us are surprised at how rich Caesar salad dressing can be (and it is often high in calories).

I make this low fat version which is much lighter and healthier, but still delivers all the great flavours of a classic Caesars salad.

Ingredients

(serves two)

  • 2 boneless chicken breasts
  • 1 tbsp olive oil
  • 2 slices of wholemeal bread
  • 3 heads of little gem lettuce
  • 1 tin (125g) anchovy fillets in olive oil (optional)

For the dressing

  • 1 small garlic clove, peeled and grated
  • 2 anchovy fillets (optional – taken from tin above)
  • Pepper to season
  • 2 tbsp low fat natural organic yoghurt
  • A squeeze of lemon juice
  • 250g/1 ½ ozs freshly grated parmesan

Method

  1. Flatten your chicken breasts by placing them side-by-side on a chopping board and then cover with Clingfilm and hit with the bottom of a saucepan until flattened out.
  2. Heat a griddle pan on a high heat. Baste the chicken breasts with the olive oil and season with pepper.
  3. Place onto the griddle and turn down the heat. Cook for 5-10 minutes, turn over and repeat for 5-10 more minutes, or until cooked through.
  4. Remove from the heat and leave to rest for 5 minutes. Next, cut into slices widthways.
  5. Preheat a conventional oven to 200ºC (or a fan-assisted oven to 180ºC).
  6. To make healthy ‘croutons’, toast the bread until golden. Cut off the crusts and slice through the bread horizontally so that you are left with two sides of bread, each with one toasted side and one soft side.
  7. Next, place toast on a baking tray, soft-side-up, and bake for 5 minutes or until the bread has curled up and dried.
  8. Place the garlic, anchovy and some salt and pepper in a pestle and mortar and pound until broken into a smooth paste.
  9. Add the yoghurt and lemon juice gradually until combined. Stir in the parmesan and season again to taste. (Alternatively, if you don’t own a pestle and mortar, add some more lemon juice to moisten the mixture and blend in a blender).
  10. Drop the lettuce leaves into a bowl and mix together with the dressing. Place on a plate and top with the chicken breast and any additional anchovies.
  11. Break the ‘croutons’ into the salad and adds some more parmesan shavings to serve.
Categories : Recipes, Salads

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About Elaine

Elaine graduated from Trinity College with a B.Sc., (Hons) in Human Nutrition and Dietetics. She gained wide experience working as clinical nutritionist in several hospitals prior to establishing her first private dietetic clinic in 1992.

Private Practice Experience
Elaine has gained vast experience specialising in providing private individual dietetic consultations for her clients in her clinics for the past 17 years. In recent years, her main areas of interest are weight management, obesity, diabetes, heart disease and nutrition and gastro-enterology.

Elaine is an active member of the INDI and was chairperson of the Irish Nutrition and Dietetic weight management interest group from 2005 to 2007.

Dietetic and Nutrition Consultancy
Elaine has provided dietetic consultancy to a wide range of industries including private hospitals, hotels and catering companies. She has designed, piloted, implemented and coordinated workplace wellbeing programmes for several prominent companies and large international corporations.