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Grilled-Chicken Caesar Salad

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0% 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
410 calories/serving
  • Can be done in advance
  • Easy
  • Nuts & Peanuts Free
  • Halal
  • 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, low sodium, for the croutons 70 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
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 Worcestershire sauce. Add the remaining olive oil in a stream, whisking until the dressing is emulsified. Add the garlic oil. 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

per 1 Serving (310g)

Amount

% Daily Value

Calories

410

Fat

20 g

30 %

Saturated 3.7 g
+ Trans 0 g

19 %

Cholesterol

160 mg

Sodium

230 mg

9 %

Carbohydrate

15 g

5 %

Fibre

3 g

14 %

Sugars

3 g

Protein

43 g

Vitamin A

104 %

Vitamin C

53 %

Calcium

12 %

Iron

26 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 ¼ servings
Grain Products : ¾ 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, Manganese, Selenium, Vitamin B1, Vitamin D
Good source of  :
Magnesium, Pantothenic Acid, Vitamin B2, Zinc
Excellent source of  :
Folacin, Iron, Niacin, Phosphorus, Potassium, 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
Vegetables ½
Meat and Alternatives 5
Fats 3

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