Healthy Caesar Salad
User Reviews
5
Healthy Caesar Salad
Description
The salad features cooked chicken pieces layered with fresh romaine lettuce leaves for a crisp base. Whole wheat bread cubes are tossed with olive oil and dried oregano, then roasted until crunchy, adding a nutty texture and herbal aroma. The dressing blends fat-free Greek yogurt with grated parmesan, Worcestershire sauce, Dijon mustard, finely chopped anchovy fillets, and fresh lemon juice, producing a tangy, creamy coating with umami depth from the anchovies and parmesan.
Tossing the lettuce and chicken with the croutons and dressing creates a hearty salad with contrasting textures and balanced flavors. The lemon juice adds brightness, and the anchovy enhances savory notes characteristic of classic Caesar salad without heavy mayonnaise or cream.
Variations include omitting chicken for a vegetarian option, substituting vegetarian-friendly parmesan and Worcestershire sauce, or adding toppings like bacon or avocado for extra flavor and richness. Leaving out croutons reduces calories but also removes the crunchy texture they provide. Adding boiled egg slices can boost protein if skipping meat.
Ingredients
Salad:
- 150 g chicken cooked
- 1 romaine lettuce
Croutons:
- 1 lice whole wheat bread cut into 1 inch squares
- 1 tablespoon olive oil
- 1 teaspoon oregano dried
Dressing:
- 5 tablespoon Greek yogurt 0% fat free
- 2 tablespoon parmesan grated
- 1 tablespoon Worcestershire sauce
- 1 teaspoon Dijon mustard
- 3 anchovy fillet finely chopped
- 1 lemon (juice only)
Instructions
- Preheat your oven to 200°C/400°F/Gas 6.
- Put 1 slice Whole wheat bread (cubed) onto a baking tray, drizzle with 1 tablespoon Olive oil and sprinkle with 1 teaspoon Dried oregano (and grated cheese if you wish). Bake for 8 minutes, or until crunchy.
- Mix together 5 tablespoon 0% Fat Free Greek yogurt, 2 tablespoon Parmesan, 1 tablespoon Worcestershire sauce, 1 teaspoon Dijon mustard, 3 Anchovy fillets and juice of 1 Lemon.
- In a bowl, add 1 Romaine lettuce, 150 g Cooked chicken and the croutons and pour over the dressing. Mix well and serve.
Notes
- For a vegetarian version, omit chicken and use vegetarian parmesan and Worcestershire sauce alternatives.
- Add flavor by topping with cooked bacon or ripe avocado slices if desired.
- Increase protein without chicken by adding slices of hard-boiled egg.
- Omit the croutons to lower calories but note this reduces the salad’s crunch.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2servings
Amount Per Serving
Calories 272 kcal
% Daily Value*
| Serving | 1portion | |
| Calories | 272kcal | 14% |
| Carbohydrates | 14g | 5% |
| Protein | 29g | 58% |
| Fat | 14g | 22% |
| Saturated Fat | 3g | 15% |
| Cholesterol | 66mg | 22% |
| Sodium | 323mg | 13% |
| Potassium | 482mg | 10% |
| Fiber | 3g | 12% |
| Sugar | 4g | 8% |
| Vitamin A | 1336IU | 27% |
| Vitamin C | 30mg | 33% |
| Calcium | 175mg | 18% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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