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Grilled-Chicken Caesar Salad

9 Reviews
86% would make this recipe again

This protein-rich version of the classic salad shows why it has become a favourite.

Preparation : 20 min Cooking : 15 min
420 calories/serving
  • Can be done in advance
  • Easy
  • Nuts & Peanuts Free
  • Kid-friendly
  • Artery-healthy
  • Heart-healthy

Ingredients

1 chicken breasts, bone-in, skinless 600 g
1/4 cup olive oil 65 mL
1 1/2 slice bread, whole wheat, for the croutons 55 g
1 1/2 clove garlic, crushed
1 egg yolks
1/2 tbsp Dijon mustard 8 mL
6 drops Tabasco sauce
1 1/2 tbsp wine vinegar 23 mL
3 tbsp Parmesan cheese, grated 9 g
1 1/2 slice bacon, chopped 30 g
3/4 Romaine lettuce, torn into bite-size pieces 420 g
paper towels
aluminum foil
salt [optional]
ground pepper to taste [optional]

Method

Grill the chicken and croutons

  1. Preheat the grill to medium-high heat or preheat the broiler.
  2. Pat the chicken dry, then brush it with a little of the oil and season with salt and pepper. Grill or broil the chicken until cooked through and golden-coloured, about 15 min, turning it once. Transfer the chicken to a cutting board and cover it loosely with foil.
  3. Meanwhile, lightly oil a baking sheet, using a little more of the oil. Lay the bread cubes on the sheet and coat them thoroughly with the oil. Grill or broil until the cubes are lightly toasted, about 5 min. Set aside.

Make the dressing:

  1. In a small saucepan heat one tablespoon of the olive oil over moderately low heat. Add the crushed garlic then cook 2-3 min until it is softened. Set aside.
  2. Separate the egg yolk(s) from the white(s). (Set aside the white(s) in a jar in the refrigerator or freezer for future use in another recipe).
  3. In a bowl, whisk together the yolk(s), mustard, vinegar, grated Parmesan cheese, and Tabasco sauce. Add the remaining olive oil in a stream, whisking until the dressing is emulsified. Add the garlic, then salt and pepper to taste. Set aside.

Dress the salad:

  1. In a nonstick pan, fry the chopped bacon until crisp. Set aside on a paper towel to absorb the excess fat.
  2. Wash the romaine lettuce, then spin-dry. Reserve the outer leaves for another use. Tear the pale-green inner leaves into bite-size pieces.
  3. In a salad bowl, toss the romaine lettuce with the croutons, the bacon bits, and the dressing until the salad is well combined. Cut the chicken crosswise into thin slices, then arrange them over the salad and serve.

Nutrition Facts Table

per 1 Serving (300g)

Amount

% Daily Value

Calories

420

Fat

21 g

33 %

Saturated 4.2 g
+ Trans 0 g

21 %

Cholesterol

170 mg

Sodium

330 mg

14 %

Carbohydrate

13 g

4 %

Fibre

4 g

16 %

Sugars

5 g

Protein

43 g

Vitamin A

104 %

Vitamin C

53 %

Calcium

11 %

Iron

26 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 ¼ servings
Grain Products : ½ serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ¾ servings

Claims

This recipe is :
Free  :
Added Sugar, Trans Fat
Low  :
Saturated Fat, Sodium
Source of  :
Calcium, Copper, Fibre, Vitamin D
Good source of  :
Vitamin B1, Vitamin B2, Zinc
Excellent source of  :
Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B6, Vitamin C, Vitamin E, Vitamin K
Diet-related health claims  :
Artery-healthy, Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables ½
Meat and Alternatives 5
Fats 3

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Members' Reviews

9 Reviews (6 with rating only ) 86% would make this recipe again
Sort By: Most Recent| Rating | Most Helpful
FishFree83
january 05, 2013

Just a warning to anyone who has a seafood allergy, this recipe is NOT fish free, unless you make your own Worcestershire sauce. I have a severe allergy to all seafood and have never been able to find a Worcestershire sauce that does not contain anchovies in the ingredients list. It is also commonly listed as a hidden source of allergic reactions to seafood. So if you have an allergy to anchovies, do not make this dish. http://voices.yahoo.com/10-hidden-triggers-seafood-allergies-1007415.html?cat=70

Useful 0
Tompkins
november 25, 2012

This was good, but next time I am going to use lemon juice instead of the recommended wine vinegar since it would really be better at brightening up the flavours of the dressing.

Useful 0
DiGiacomo
february 13, 2012 | I would make this recipe again

I prefer this version to the one with anchovies. Very tasty.

Useful 0

Top Reviews

View All Reviews
FishFree83
january 05, 2013

Just a warning to anyone who has a seafood allergy, this recipe is NOT fish free, unless you make your own Worcestershire sauce. I have a severe allergy to all seafood and have never been able to find a Worcestershire sauce that does not contain anchovies in the ingredients list. It is also commonly listed as a hidden source of allergic reactions to seafood. So if you have an allergy to anchovies, do not make this dish. http://voices.yahoo.com/10-hidden-triggers-seafood-allergies-1007415.html?cat=70

Useful 0
Tompkins
november 25, 2012

This was good, but next time I am going to use lemon juice instead of the recommended wine vinegar since it would really be better at brightening up the flavours of the dressing.

Useful 0
DiGiacomo
february 13, 2012 | I would make this recipe again

I prefer this version to the one with anchovies. Very tasty.

Useful 0