A Skinny Caesar

skinny-caesar-salad Recipe
Yunhee Kim
Grilled chicken caesar salad gets a makeover with dressing made from silken soft tofu. Serve with grated Parmesan cheese and fat free croutons.

Yield:

Makes 4 servings (serving size: 2 cups lettuce and 1/4 pound chicken)

Recipe Time

Prep: 15 Minutes
Cook: 12 Minutes

Nutritional Information

Calories 269
Fat 10 g
Satfat 3 g
Monofat 4 g
Polyfat 2 g
Protein 31 g
Carbohydrate 13 g
Fiber 3 g
Cholesterol 69 mg
Iron 2.5 mg
Sodium 510 mg
Calcium 178 mg

Ingredients

Olive oil cooking spray
1 pound skinless, boneless chicken breast halves
1/4 plus 1/8 teaspoon kosher salt, divided
1/4 plus 1/8 teaspoon freshly ground black pepper, divided
1/2 cup silken soft tofu
2 tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil
1 1/2 teaspoons Dijon mustard
1 1/2 teaspoons red wine vinegar
1 teaspoon Worcestershire sauce
3/4 teaspoon minced garlic
1/2 teaspoon anchovy paste
1 tablespoon water
2 tablespoons grated and 1/4 cup shaved fresh Parmesan cheese
8 cups romaine lettuce cut crosswise into 2-inch strips
1 1/4 cups fat-free croutons

Preparation

1. Heat grill pan to medium-high. Mist chicken breasts with olive oil spray, and season with 1/4 teaspoon each salt and pepper. Grill chicken until just cooked through, about 5–6 minutes per side. Place chicken on a cutting board and let rest about 5 minutes to allow juices to redistribute; cut into bite-size pieces.

2. Mix next 8 ingredients and remaining salt and pepper in a blender until well-combined and creamy, scraping down blender sides, as necessary. Add 1 tablespoon water to thin. Stir in grated Parmesan.

3. Toss lettuce, croutons, and dressing in a large bowl; divide among 4 plates. Arrange chicken over salads, sprinkling each evenly with shaved Parmesan.

Laraine Perri,

Health

April 2008
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