Chicken Caesar Salad + Healthy Dressing

Are you a fan of Caesar salad? It's a classic dish loved for its crisp romaine lettuce, crunchy croutons, and savory Parmesan cheese. But have you ever stopped to consider how the calories can quickly add up, particularly in the dressing? Fear not, as I have a solution: a lighter Caesar dressing alternative that allows you to enjoy this delectable salad guilt-free!

One of the biggest culprits in turning a seemingly healthy salad into a calorie bomb is the dressing. Traditional Caesar dressing tends to be rich in calories and fat due to its base of olive oil, Parmesan cheese, and sometimes even anchovies. While these ingredients undoubtedly contribute to the flavor, they can also contribute to unwanted calories. However, by making a few simple substitutions and adjustments, you can create a lighter version of this beloved dressing.

Try using Greek yogurt as a base instead of mayonnaise or oil. Not only does Greek yogurt provide a creamy texture, but it also offers a protein boost and fewer calories. Add some fresh garlic, lemon juice, a dash of Worcestershire sauce, and black pepper to enhance the flavor. With this lighter dressing, you can still enjoy the tangy and zesty taste of Caesar while keeping your calorie intake in check.

When dining out, it's crucial to be mindful of portion sizes and the dressing-to-salad ratio. Many restaurants tend to drown their salads in dressing, which can significantly increase the calorie content. One way to combat this is by requesting the dressing on the side. By doing so, you have control over how much dressing you use, allowing you to enjoy the flavors without going overboard on calories.

It's worth noting that while salads are often perceived as a healthier option when dining out, they can sometimes surprise us with their caloric content. In fact, some salads can pack more calories than other entrees on the menu. This is often due to the addition of high-calorie ingredients like crispy fried chicken, bacon, and excessive amounts of cheese. When opting for a Caesar salad, choose wisely and consider the lighter dressing option mentioned earlier to keep it on the healthier side.

Finally, Caesar salad doesn't have to be limited to a main course. It can also shine as a fantastic side dish for your dinners. Pair it with a lean protein such as grilled chicken or add some hard-boiled eggs for extra protein and flavor. You can also toss in some avocado slices or cherry tomatoes for added freshness and nutrients.

Remember, enjoying a Caesar salad doesn't mean sacrificing your health goals. By being mindful of your dressing choices, requesting it on the side when dining out, and making lighter versions at home, you can savor this classic dish without the guilt. So go ahead and indulge in a lighter Caesar salad today and embrace its potential as a satisfying side dish for your meals!

By making your own Caesar dressing and salad, you have complete control over the ingredients and can create a healthier and tastier version of this beloved dish. The homemade dressing provides a creamy and tangy balance, while the fresh romaine lettuce and homemade croutons add satisfying crunch. So why wait? Gather the ingredients, follow the simple steps, and indulge in a delicious homemade Caesar salad that will impress your family and friends. Bon appétit!

 

NUTRITION TIP

Ask for dressing on the side when going out to eat!

 

INGREDIENTS

  • 2 cloves garlic

  • 2 tablespoons lemon juice

  • 1 tablespoon extra virgin olive oil

  • 2 teaspoons Worcestershire sauce

  • 1/2 cup plain Greek yogurt (low-fat or non-fat Greek yogurt will work)

  • 1 teaspoon dijon mustard

  • 1/4 cup grated parmesan cheese

  • 1/2 teaspoon sea salt

  • 1/4 teaspoon ground pepper

  • 1-2 tablespoons water, as needed to thin

  • Romaine Lettuce

  • Croutons

HOW TO

Caesar Dressing

  1. In a blender, add the Greek yogurt, parmesan cheese, minced garlic, lemon juice, dijon mustard, worcestershire sauce, salt, and black pepper and blend until well combined.

  2. Blend continuously until the dressing is smooth and creamy. Taste and adjust the seasoning according to your preference.

  3. Refrigerate the dressing for at least 30 minutes to allow the flavors to meld together.

Salad

  1. In a large salad bowl, add the chopped romaine lettuce.

  2. Drizzle the desired amount of homemade Caesar dressing over the lettuce. Start with a smaller amount and add more if needed, tossing gently to coat the leaves evenly.

  3. If desired, sprinkle homemade or store-bought croutons over the dressed lettuce for added crunch and texture.

  4. Toss the salad gently to ensure every leaf is coated with the dressing.

  5. Garnish with a generous sprinkle of grated Parmesan cheese.

  6. Serve immediately and enjoy the fresh and flavorful homemade Caesar salad.

Additional Tips

  • For an extra protein boost, you can add grilled chicken, sliced hard-boiled eggs, or cooked shrimp to your Caesar salad.

  • If you prefer a vegetarian or vegan version, you can substitute the Greek yogurt with a plant-based yogurt alternative, omit the Parmesan cheese, and use vegan Worcestershire sauce.

  • To make homemade croutons, simply cut day-old bread into cubes, toss with olive oil, garlic powder, and a pinch of salt, and bake in a preheated oven at 350°F (175°C) until golden and crispy.

 

xo,

TBO

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