Caesar on the Light Side - 7g Carbs, 3g Fiber, 3g Sugar
Recipe Jamie Oliver - www.jamiesfoodrevolution.com
I've made my own version of the classic Caesar salad which is a little
bit healthier on the dressing – it's all about taking influences from
the original dish and bigging up the flavors and textures where you can.
If you have some leftover roasted chicken, then adding it to this salad
is a great way of using it up.
Jamie's top tips - - You can buy all sorts of lettuce – there's soft
and buttery, red leaf or green leaf, bitter varieties like frisee and
radicchio and then there's crunchy such as romaine and iceberg—pick
and mix different elements to keep your salads interesting. In my
opinion a good dressing is the key to making a cracking salad – it'll
mean you want to eat it, rather than feel you have to. This is a
full-flavored dressing so add just enough dressing to lightly coat
the lettuce leaves – don't overdo it, or you'll spoil a perfectly
good salad. If you want to ensure a really good even coating, use
clean hands to quickly toss everything together.
Serves: 4
1 head romaine lettuce
1/3 cup 2% Greek yogurt
2 Tbsp olive oil
1 Tbsp grated Parmesan cheese, (plus 1-oz for sprinkling over the
top; optional)
2 tsp Worcestershire Sauce
1 small clove garlic, minced
Juice of 1/2 lemon
2 chopped anchovy fillets
1/8 tsp sea salt
Freshly ground pepper, to taste
1. Snap off any wilty or dark green outer leaves from the head of
romaine. Cut off the tips of the leaves, then cut the head in
quarters lengthwise. Cut into chunks and get rid of the core. Wash
the lettuce and dry it in a salad spinner.
2. Whisk the yogurt, olive oil, grated Parmesan, Worcestershire sauce,
garlic, lemon, and anchovy together in a serving bowl. Season with the
salt and pepper.
3. Toss the lettuce with the dressing and scoop the salad into serving
bowls.
4. If you choose, coarsely grate your small chunk of Parmesan over the
salad and toss again.
Serving suggestions:
This is great as a starter or can accompany just about any meal. Turn
this into a main course salad by adding sliced grilled chicken breast,
grilled shrimp or broiled and flaked salmon fillets.
Tips from the dietitian:
Greek yogurt (0% or 2%), is a healthy substitute for sour cream, creme
fresh or heavy cream. Anchovies are high in sodium, but when you're
just using a few it doesn't matter too much. They will add a powerful
flavor to a dish. I bet you thought Caesar salad was calorie laden and
only meant for special occasions – that is sometimes the case, but the
dressing in this modified version can serve as an everyday dressing.
Double the quantities and store the leftovers in the fridge for a few days.
Food safety:
It's good to wash your lettuce thoroughly to get rid of any dirt or bugs
before spinning, ready for dressing and eating.
Servings: 4
Serving Size: 204g
Nutrition per Serving:
140 Calories, 90 Calories from Fat, 10g Total Fat, 2.5g Saturated Fat,
0g Trans Fat, 1g Poly Fat, 5g Mono Fat, 60mg Cholesterol, 670mg Sodium,
7g Carbs, 3g Dietary Fiber, 3g Sugar, 7g Protein
Vitamin A: 270%, Calcium: 10%, Vitamin C: 70%, Iron: 10 %
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