Grilled-Chicken Caesar Salad

Grilled-Chicken Caesar Salad

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

3 servings
Preparation 20 min
Cooking 15 min

410 calories per serving 


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
3 anchovy fillets, minced   12 g
1 1/2 clove garlic, crushed    
1 egg yolks    
1/2 tbsp Dijon mustard   8 mL
3/4 tsp Worcestershire sauce   3.75 mL
1 1/2 tbsp wine vinegar   23 mL
3 tbsp Parmesan cheese, grated   9 g
3/4 Romaine lettuce, torn into bite-size pieces   420 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
  paper towels    
  aluminum foil    

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. Drain the anchovy fillets, pat them dry on a paper towel, then mince.
  2. 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. Add the minced anchovies, then stir and mash them 1 min to form a paste. Set aside.
  3. 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).
  4. In a bowl, whisk together the yolk(s), mustard, vinegar, grated Parmesan cheese, and Worcestershire sauce. Add the remaining olive oil in a stream, whisking until the dressing is emulsified. Add the garlic and anchovy paste. Add salt and pepper to taste. Set aside.

Dress the salad:

  1. Wash the romaine lettuce, then spin-dry. Reserve the outer leaves for another use. Tear the pale-green inner leaves into bite-size pieces.
  2. In a salad bowl, toss the romaine lettuce with the croutons, 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

Nutrition Facts

per 1 serving (310g)

Amount

% DV*

* DV = Daily Value

Calories

410

Fat

20 g

31 %

Saturated 4 g
+ Trans 0 g

20 %

Cholesterol

170 mg

Sodium

410 mg

17 %

Carbohydrate

13 g

4 %

Fibre

4 g

16 %

Sugars

5 g

Protein

43 g

Vitamin A

100 %

Vitamin C

50 %

Calcium

10 %

Iron

25 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: ½ serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

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

More info


This recipe is in the following categories: Poultry | Vegetables | Lunch box | Main courses/Entrées | Artery-healthy | Halal | Heart-healthy | High Iron | Low Saturated Fat | Low Sodium | Barbecue/Broil/Grill | Mexican

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