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Recipe: Caesar salad with grilled chicken

Recipe: Caesar salad with grilled chicken

Caesar salad with grilled chicken — one of many healthy recipes from Mayo Clinic.

Romaine lettuce is flavorful and has more vitamin A, vitamin C, folate and calcium than does iceberg lettuce.


Directions

In a sealable plastic bag, add the chicken and Italian dressing. Put in the refrigerator for 30 minutes, turning the chicken over after 15 minutes.

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

Grill or broil the chicken breasts until browned and cooked through, about 5 minutes on each side (internal temperature should be 165 F for 15 seconds). Transfer the chicken to a cutting board and let rest 5 minutes before slicing into strips.

To make the Caesar dressing, add mayonnaise, olive oil, red wine vinegar, Worcestershire sauce, lemon juice, garlic and water. Whip together until smooth. Season to taste with freshly ground black pepper.

In a large bowl, combine the lettuce, croutons and the Caesar dressing. Toss thoroughly until the lettuce is coated with the dressing.  Transfer the salad to individual plates. Top each salad with the grilled chicken and Parmigiano-Reggiano cheese. Serve immediately.


Ingredients

2 boneless, skinless chicken breasts, each 3 ounces
3 tablespoons fat-free Italian dressing

For the dressing:
1 1/2 tablespoons fat-free mayonnaise
1/4 teaspoon extra-virgin olive oil
1/2 teaspoon red wine vinegar
1/4 teaspoon Worcestershire sauce
1 teaspoon fresh lemon juice
1/2 clove garlic, minced
1 1/2 teaspoons water
Freshly ground black pepper, to taste

4 cups romaine lettuce
1/2 ounce (about 3 tablespoons) Parmigiano-Reggiano cheese, freshly grated
1/2 cup whole-wheat croutons


Exchange Data
Dash
Dairy 
Fats
Fruits 
Grains1/2 
Meat
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs1/2 
Fats
Protein Dairy
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories201 
Carbohydrate13 g 
Cholesterol57 mg 
Fiber4 g 
Monounsaturatedfat1.5 g 
Potassium 
Protein25 g 
Saturatedfat2 g 
Servingsize 
Sodium565 mg 
TotalFat5 g 

2009-10-31

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