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Quick Romaine Salad with Pan-Grilled Chicken

Yield 4 servings (serving size: about 2 1/2 cups salad and 3 ounces 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.

Ingredients

  • 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

Nutrition 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

How to Make It

  1. 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.

  2. 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.

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