Quick Romaine Salad with Pan-Grilled Chicken

With a quick, fresh Caesar dressing, this salad is a snap to prepare. Substitute shrimp for the chicken, if you prefer. Garlic breadsticks are good on the side.


4 servings (serving size: about 2 1/2 cups salad and 3 ounces chicken)

Recipe from

Cooking Light

Nutritional Information

Calories 203
Caloriesfromfat 28 %
Fat 6.4 g
Satfat 1.1 g
Monofat 3 g
Polyfat 1.6 g
Protein 28.2 g
Carbohydrate 7.8 g
Fiber 1.8 g
Cholesterol 67 mg
Iron 2.8 mg
Sodium 650 mg
Calcium 90 mg


1 pound chicken breast tenders
1/2 teaspoon kosher salt
1/4 teaspoon black pepper, divided
Cooking spray
3 tablespoons reduced-fat mayonnaise
2 tablespoons fresh lemon juice
1 tablespoon water
2 teaspoons extravirgin olive oil
1 teaspoon capers
1 teaspoon bottled minced garlic
1 teaspoon anchovy paste
1 teaspoon Dijon mustard
2 (10-ounce) packages chopped romaine lettuce


Heat a grill pan over medium-high heat. Sprinkle chicken with salt and 1/8 teaspoon pepper. Coat pan with cooking spray. Add chicken to pan; cook 3 minutes on each side or until done. Remove chicken from pan.

While the chicken cooks, combine remaining 1/8 teaspoon black pepper, mayonnaise, and next 7 ingredients (through Dijon mustard) in a blender; process until smooth.

Cut chicken into 1/2-inch pieces. Combine chicken and lettuce in a large bowl; drizzle with mayonnaise mixture. Toss to coat. Serve immediately.

Allison Fishman,

Cooking Light

July 2006
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