Browse > Home / Recipes / A Healthy Chicken Caesar Salad

A Healthy Chicken Caesar Salad

February 4, 2008

Caesar salads are a favourite of mine. The only complaint I have is that the dressings can sometimes be too rich. I am delighted to say I have found a caesar salad that is not only delicious and full of flavour it is also a low-fat version and therefore is much lighter. Here is a great recipe from the Cook Yourself Thin t.v. series which has now produced a recipe book , Cook Yourself Thin: The Delicious Way to Drop a Dress Size (Paperback)

Ingredients for the Salad
· 2 boneless free-range chicken breasts, or King Prawns
· Olive oil spray
· Salt and freshly ground black pepper
· 2 slices of soya and linseed bread
· 3 little gem lettuces
Ingredients for the dressing
· 1 small clove of garlic, peeled and grated
· 2 anchovy fillets in olive oil from a jar
· Salt and ground white pepper
· 3 tablespoons 0% fat Greek yoghurt
· A squeeze of lemon juice
· 20g freshly grated parmesan

Serves 2: 372 calories per serving - Ready in 30 minutes

How to prepare and cook your healthy chicken/prawn caesar salad
· Preheat a conventional oven to 200ºC, fan-assisted 180ºC.
· Heat a griddle until smoking. Spritz the chicken breasts or King Prawns with a little oil, season with salt and pepper.
· Place onto the griddle and reduce the heat. Cook for five minutes, turn over and repeat for five more minutes.
· Remove from the heat and leave to rest for five minutes, then cut into 7mm slices widthways (not applicable if you are using prawns).
· To make the melba toasts, toast the soy and linseed 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.
· Place on a baking tray, soft-side-up, and bake for five minutes or until the bread has curled up and dried.
· Place the garlic, some salt and pepper in a pestle and mortar and pound until broken into a smooth paste.
· Tablespoon by tablespoon, add the yoghurt and lemon juice until combined. Stir in the parmesan and season again to taste.
· Place the lettuce leaves into a bowl and mix with the dressing. Place on a plate and top with the chicken breast/king prawns. Lay the melba toasts by the side.

Cook Yourself Thin: The Delicious Way to Drop a Dress Size (Paperback)

    Related Information

    Written by Ros1e · Filed Under Recipes 

    Comments

    Got something to say?

    You must be logged in to post a comment.