Light Chicken Caesar Salad

Health score
46%
Light Chicken Caesar Salad
30 min.
4
914kcal

Suggestions

Ingredients

  • fillet anchovy 
  • cups day-old crusty bread whole wheat cubed (preferably )
  • teaspoon dijon mustard 
  • small clove garlic 
  •  juice of lemon 
  • servings kosher salt 
  • 0.5 cup nonfat greek yogurt plain
  • tablespoons olive oil extra-virgin
  • ounces parmesan cheese shredded
  • servings pepper freshly ground
  •  romaine lettuce hearts chopped
  • pound chicken breasts boneless skinless

Equipment

  • food processor
  • bowl
  • frying pan
  • baking sheet
  • oven
  • blender
  • plastic wrap
  • cutting board

Directions

  1. Make the croutons: Preheat the oven to 350 degrees F. Toss the bread cubes in a large bowl with 1 tablespoon olive oil.
  2. Spread on a baking sheet and bake until crisp, tossing halfway through, about 20 minutes. Meanwhile, make the dressing: Puree the yogurt, 2 tablespoons parmesan, the garlic, anchovies, lemon juice, mustard and 2 tablespoons water in a mini food processor or a blender. Pound the chicken between 2 pieces of plastic wrap with a heavy skillet until 1/2 inch thick.
  3. Brush a rimmed baking sheet with the remaining 1 tablespoon olive oil; add the chicken and season with salt.
  4. Brush evenly with 1 tablespoon of the dressing and sprinkle with 2 tablespoons parmesan. Broil, undisturbed, until golden and cooked through, about 5 minutes.
  5. Transfer to a cutting board. Toss the lettuce, croutons and the remaining dressing and 3/4 cup parmesan in a large bowl. Thinly slice the chicken. Divide the salad among bowls, top with the chicken and season with pepper.
  6. Photograph by Christopher Testani

Nutrition Facts

Calories914kcal
Protein25.47%
Fat19.39%
Carbs55.14%

Properties

Glycemic Index
50.38
Glycemic Load
94.86
Inflammation Score
-9
Nutrition Score
41.441304040992%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.01mg
Luteolin
0.02mg
Myricetin
0.01mg
Quercetin
0.35mg

Nutrients percent of daily need

Calories:914.27kcal
45.71%
Fat:19.62g
30.19%
Saturated Fat:5.25g
32.83%
Carbohydrates:125.51g
41.84%
Net Carbohydrates:119.9g
43.6%
Sugar:12.24g
13.6%
Cholesterol:84.66mg
28.22%
Sodium:2002.98mg
87.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:57.99g
115.97%
Selenium:110.95µg
158.49%
Vitamin B1:1.78mg
118.69%
Vitamin B3:23.67mg
118.33%
Folate:319.13µg
79.78%
Vitamin B2:1.26mg
74.02%
Manganese:1.32mg
65.84%
Phosphorus:629.86mg
62.99%
Vitamin B6:1.16mg
57.93%
Iron:10.09mg
56.08%
Calcium:335.06mg
33.51%
Magnesium:118.37mg
29.59%
Vitamin A:1368.08IU
27.36%
Vitamin B5:2.61mg
26.05%
Zinc:3.73mg
24.86%
Potassium:800.96mg
22.88%
Fiber:5.62g
22.46%
Copper:0.42mg
20.79%
Vitamin K:20.89µg
19.89%
Vitamin E:1.8mg
12.01%
Vitamin B12:0.58µg
9.74%
Vitamin C:5.06mg
6.14%
Vitamin D:0.18µg
1.23%