Grilled Chicken Caesar Salad

Heart Smart
GrilledChickenCaesarSalad web

Prep Time: 35 minutes

Cooking Time: 10 minutes

Ingredients

  • 1/4 cup plain, fat-free Greek style yogurt
  • 2 anchovy fillets
  • 1 tablespoon red wine vinegar
  • 2 teaspoons Dijon mustard
  • 1 teaspoon Worcestershire sauce
  • 1/2 teaspoon fresh squeezed lemon juice
  • 1 clove garlic, peeled, minced
  • 1/2 teaspoon salt, divided
  • 1/4 teaspoon black pepper
  • 2 tablespoons olive oil
  • 1/4 cup grated Parmesan cheese, divided
  • 2 teaspoons sodium-free seasoning blend (such as Mrs. Dash Onion & Herb Seasoning Blend)
  • 4 (4 ounces each) boneless, skinless chicken breasts
  • 8 cups torn Romaine lettuce

Instructions

To prepare the dressing, puree yogurt, anchovy fillets, vinegar, mustard, Worcestershire sauce, lemon juice, garlic, 1/8 teaspoon salt and black pepper in a blender until smooth; about 30 seconds. With motor running, slowly add the oil in a steady stream until incorporated. Transfer dressing to a small bowl or measuring cup and stir in 1 tablespoon Parmesan cheese. To prepare chicken, pound each breast to about 3/4-inch thick. Combine sodium-free seasoning blend with remaining 3/8 teaspoon salt and rub both sides of chicken breast. Preheat or prepare the grill. Oil the grill grates and grill seasoned chicken breast about 6 to 8 minutes per side or until an instant-read thermometer registers 165 degrees. To prepare individual salads, toss lettuce with salad dressing. Slice each grilled chicken breast into bite-size pieces. Place 2 cups dressed salad on a plate, top with one sliced chicken breast and sprinkle with remaining Parmesan cheese (about 2 1/4 teaspoons Parmesan cheese per individual salad).


Nutritional Info

  • Calories = 237
  • Fat = 11 gm
  • Saturated fat = 3 gm
  • Trans fat = 0 gm
  • Cholesterol = 69mg
  • Protein = 28 gm
  • Sodium = 535 mg
  • Carbohydrate = 5 gm
  • Fiber = 1 gm
  • Calcium = 123 mg
  • Calories from fat = 42%

Food exchanges: 1 vegetable, 3 lean meat, 1 fat