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.

Yield: 4 servings (serving size: about 2 1/2 cups salad and 3 ounces chicken)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 203
  • Calories from fat: 28%
  • Fat: 6.4g
  • Saturated fat: 1.1g
  • Monounsaturated fat: 3g
  • Polyunsaturated fat: 1.6g
  • Protein: 28.2g
  • Carbohydrate: 7.8g
  • Fiber: 1.8g
  • Cholesterol: 67mg
  • Iron: 2.8mg
  • Sodium: 650mg
  • Calcium: 90mg

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

Preparation

  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.
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