Low-fat mayo and nonfat yogurt help recreate a creamy, restaurant-style Caesar dressing, typically loaded with fat, cholesterol, and calories. Pounding chicken breasts helps them cook quickly and stay juicy. Canned anchovies are an economical and healthy fish, but you can also use 1 teaspoon anchovy paste, sold in tubes.
Chicken Caesar Salad
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Ingredients
- 3 anchovy filets
- 2 cloves garlic
- 1/2 cup nonfat plain yogurt
- 1/3 cup reduced fat mayonnaise
- 3 tablespoons fresh lemon juice
- 2 teaspoons Worcestershire sauce
- 1 teaspoon Dijon mustard
- 1 pound boneless, skinless chicken breasts
- 2 teaspoons extra-virgin olive oil
- 12 cup chopped romaine lettuce about 1 medium bunch
- 2 cup garlic croutons
- 1/4 cup finely grated Parmesan cheese
Instructions
- Process anchovies and garlic in a food processor until minced. Add yogurt, mayo, lemon juice, Worcestershire, and mustard. Process until smooth; salt and pepper to taste. (Makes 2/3 cup.)
- Place each chicken breast between two waxed paper sheets. Gently pound with a mallet until evenly 1/2-inch thick. Brush both sides with oil and season with salt and pepper.
- In a large skillet over medium-high heat, sauté chicken 3 minutes per side, or until just cooked through.
- Place chopped romaine in a large salad bowl. Add three-fourths of dressing, croutons, and half of cheese; toss to mix. Divide salad among six plates. Cut chicken into thin slices. Divide among salads and top with any cooking juices. Sprinkle with remaining Parmesan cheese and serve with additional dressing on the side.
Recipe Notes
Nutrition Facts
Chicken Caesar Salad
Amount Per Serving
Calories 262
Calories from Fat 108
% Daily Value*
Total Fat 12g
18%
Saturated Fat 3g
15%
Polyunsaturated Fat 4g
Monounsaturated Fat 5g
Cholesterol 74mg
25%
Sodium 515mg
21%
Total Carbohydrates 15g
5%
Dietary Fiber 3g
12%
Protein 21g
42%
* Percent Daily Values are based on a 2000 calorie diet.
PER SERVING: 262 cal, 12g fat (5g mono, 4g poly, 3g sat), 74mg chol, 21g protein, 15g carb, 3g fiber, 515mg sodium
