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Low-Calorie Grilled Chicken Caesar Salad

low calorie grilled chicken caesar salad

Ingredients

  • For the Chicken:

  • 4 (4-ounce) boneless skinless chicken breasts
  • 1 teaspoon italian seasonings
  • 1/2 teaspoon salt
  • Freshly ground pepper
  • For the crouton:

  • 2 slices French bread, crusts removed and diced into 1/2 inch pieces (about 1 1/2 cups)
  • 1 clove garlic, pressed or finely minced
  • 2 teaspoons extra virgin olive oil
  • For the salad:

  • 12 cups romaine lettuce, washed and torn or sliced
  • 1/2 cup shredded parmesan cheese
  • For the Creamy Caesar Dressing:

  • 1/3 cup reduced - fat mayonnaise
  • 3 tablespoons fresh lemon juice
  • 2 teaspoons worcestershire sauce
  • 1 teaspoon extra virgin olive oil
  • 1 teaspoon anchovy paste, or 2 anchovies in oil, rinsed and smashed into a paste
  • 1 teaspoon Dijon mustard
  • 2 medium cloves garlic, pressed or finely minced
  • 1/4 cup grated parmesan cheese
  • 1/2 teaspoon salt
  • Freshly ground pepper

Method

    Step 1

  • Prepare the dressing: Whisk all the ingredients together in a bowl. Set-aside.(make in advance if desired and store, covered, in the refrigerator. Can be made up to a week in advance)
  • Step 2

  • Prepare the croutons: Heat the oven to 350º F. Combine the olive oil and garlic in a large bowl, add the bread cubes and toss to combine. Place on a cookie sheet in the oven and bake, stirring occasionally, until toasty and crisp, about 10 minutes. Watch them so they don't burn. Remove from oven and set-aside. (can easily be made in advance, although I do like them warm)
  • Step 3

  • Prepare the chicken breasts: heat the grill to high. Season the chicken with the Italian seasonings, salt and pepper. Grill on a lightly oiled grill until cooked through, about 3 - 5 minutes per side. Remove and set-aside.
  • Step 4

  • Putting it all together: Combine the lettuce, Parmesan cheese and dressing in a large bowl. Toss well. Divide to individual serving plates. Slice the chicken and place on top. Add croutons and serve.

A typical Caesar has about 1000 Calories and 76 grams of fat. This recipe for Low-Calorie Grilled Chicken Caesar Salad light, but still yummy, version of the typical Caesar. .

Low-Calorie Grilled Chicken Caesar Salad


 

The making of Low-Calorie Grilled Chicken Caesar Salad

A printer-friendly recipe card can be found at the bottom of this post

 

low calorie grilled chicken caesar salad

 

Being good and having a salad for lunch?

The typical Caesar has about 1000 Calories and 76 grams of fat. That’s a big salad. This Low-Calorie Grilled Chicken Caesar Salad is a yummy yet light version of the typical Caesar, and it’s hearty enough for dinner.

 Raw Eggs? Yes or No?

I don’t use raw eggs in my dressing although I think, properly handled, Caesar salad dressing made with raw egg is perfectly safe to eat.  But I prefer to use light-low-fat-mayonnaise.  And it’s always safe (well, unless you leave the mayonnaise out at room temperature for too long, then, not so much.)   Use a good quality mayonnaise, such as Best Foods (in the west) or Hellman’s (in the east).

Prep the salad while the chicken is grilling, and you can have this done and on the table in about 10 minutes.

 

Yield: 4 servings

Low-Calorie Grilled Chicken Caesar Salad

low calorie grilled chicken caesar salad

typical Caesar has about 1000 Calories and 76 grams of fat. This recipe for Low-Calorie Grilled Chicken Caesar Salad light, but still yummy, version of the typical Caesar.

Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes

Ingredients

  • For the Chicken:
  • 4 (4-ounce) boneless skinless chicken breasts
  • 1 teaspoon Italian seasonings
  • 1/2 teaspoon salt
  • Freshly ground pepper
  • For the crouton:
  • 2 slices French bread, crusts removed and diced into 1/2 inch pieces (about 1 1/2 cups)
  • 1 clove garlic, pressed or finely minced
  • 2 teaspoons extra virgin olive oil
  • For the salad:
  • 12 cups romaine lettuce, washed and torn or sliced
  • 1/2 cup shredded parmesan cheese
  • For the Creamy Caesar Dressing:
  • 1/3 cup reduced-fat mayonnaise
  • 3 tablespoons fresh lemon juice
  • 2 teaspoons Worcestershire sauce
  • 1 teaspoon extra virgin olive oil
  • 1 teaspoon anchovy paste, or 2 anchovies in oil, rinsed and smashed into a paste
  • 1 teaspoon Dijon mustard
  • 2 medium cloves garlic, pressed or finely minced
  • 1/4 cup grated parmesan cheese
  • 1/2 teaspoon salt
  • Freshly ground pepper

Instructions

Step 1

Prepare the dressing: Whisk all the ingredients together in a bowl. Set-aside. (make in advance if desired and store, covered, in the refrigerator. Can be made up to a week in advance)

Step 2

Prepare the croutons: Heat the oven to 350º F. Combine the olive oil and garlic in a large bowl, add the bread cubes and toss to combine. Place on a cookie sheet in the oven and bake, stirring occasionally, until toasty and crisp, about 10 minutes. Watch them so they don't burn. Remove from the oven and set aside. (can easily be made in advance, although I do like them warm)

Step 3

Prepare the chicken breasts: heat the grill to high. Season the chicken with the Italian seasonings, salt, and pepper. Grill on a lightly oiled grill until cooked through, about 3 - 5 minutes per side. Remove and set aside.

Step 4

Putting it all together: Combine the lettuce, Parmesan cheese, and dressing in a large bowl. Toss well. Divide into individual serving plates. Slice the chicken and place it on top. Add croutons and serve.

Nutrition Information:

Yield:

4

Serving Size:

1

Amount Per Serving: Calories: 280Total Fat: 12gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 10gCholesterol: 64mgSodium: 1001mgCarbohydrates: 17gFiber: 3gProtein: 23g

Nutritional values are based on 2 tablespoons dressing per serving. Values may not be 100% accurate

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