Chicken Caesar Salad

Cooking Light
Use drained yogurt as the foundation for a creamy, low-fat Caesar salad dressing. Store the remaining spice blend in an airtight container; it's also good on pork chops, pork tenderloin, or beef tenderloin steaks. If you don't have a spice or coffee grinder, use a mortar and pestle.
4 servings

Ingredients

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Dressing:
1 cup plain low-fat yogurt
1 1/2 tablespoons water
1 1/2 tablespoons Dijon mustard
1 1/2 teaspoons balsamic vinegar
1 garlic clove, crushed
Croutons:
2 cups (1-inch) cubed whole wheat bread (about 4 [1-ounce] slices)
Olive oil-flavored cooking spray
1/4 teaspoon Italian Spice Blend
1/8 teaspoon freshly ground black pepper
Dash of salt
Chicken:
1 pound skinless, boneless chicken breasts
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Remaining ingredients:
6 cups sliced romaine lettuce
3 cups trimmed watercress (about 1 large bunch)
1/4 cup (1 ounce) grated fresh Parmesan cheese
Freshly ground black pepper (optional)

Preparation

To prepare dressing, place a colander in a 2-quart glass measure or medium bowl. Line colander with 4 layers of cheesecloth, allowing cheesecloth to extend over sides. Spoon yogurt into colander. Cover loosely with plastic wrap; refrigerate 12 hours. Spoon yogurt cheese into a bowl; discard liquid. Combine yogurt cheese, 1 1/2 tablespoons water, mustard, vinegar, and garlic; stir well. Set dressing aside.

Preheat oven to 350°.

To prepare croutons, arrange bread cubes in a single layer on a jelly-roll pan. Lightly coat bread cubes with cooking spray. Sprinkle evenly with 1/4 teaspoon Italian Spice Blend, 1/8 teaspoon pepper, and dash of salt; toss well to coat. Bake at 350° for 15 minutes or until lightly browned; set aside.

To prepare chicken, heat a large nonstick skillet over medium-high heat. Rub chicken with 1 teaspoon Italian Spice Blend, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Coat skillet with cooking spray. Place chicken in pan; cook 4 minutes on each side or until done. Remove chicken from pan; cool slightly. Cut chicken across grain into thin slices.

To assemble salad, combine croutons, romaine lettuce, and watercress in a large bowl. Drizzle with dressing; toss well to coat. Place 2 cups salad on each of 4 plates. Divide the sliced chicken evenly among salads, and sprinkle each serving with 1 tablespoon grated Parmesan cheese. Sprinkle with additional freshly ground black pepper, if desired.

Created date

October 2003

Nutritional Information

Calories 291
Caloriesfromfat 22 %
Fat 5.3 g
Satfat 1.9 g
Monofat 1.6 g
Polyfat 0.9 g
Protein 35.6 g
Carbohydrate 22 g
Fiber 3.8 g
Cholesterol 71 mg
Iron 3.1 mg
Sodium 706 mg
Calcium 244 mg