This protein-rich version of the classic salad shows why it has become a favourite.
|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|
|1/2 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|
|ground pepper to taste [optional]|
Grill the chicken and croutons
- Preheat the grill to medium-high heat or preheat the broiler.
- 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.
- 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:
- 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.
- 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).
- 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:
- Wash the romaine lettuce, then spin-dry. Reserve the outer leaves for another use. Tear the pale-green inner leaves into bite-size pieces.
- 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)
% Daily Value
Servings of Canada's Food Guide1 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|
ClaimsThis 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
|Meat and Alternatives||5|