Caesar salad with grilled chicken
Nutrition Facts
Serving Size Half the salad and about 2 tablespoons dressing
Calories 260
| Amount Per Serving | ||
| Monounsaturated fat | 4 g | |
|---|---|---|
| Saturated fat | 2 g | |
| Total fat | 8 g | |
| Sodium | 334 mg | |
| Cholesterol | 68 mg | |
| Dietary fiber | 3 g | |
| Protein | 24 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
Using a marinade for the chicken adds flavor and provides a base for the salad dressing.
Ingredients
(Serves 2)- 1 1/2 teaspoons extra-virgin olive oil
- 1 tablespoon red wine vinegar
- 1 1/2 teaspoons Worcestershire sauce
- 2 tablespoons fresh lemon juice
- 2 cloves garlic, minced
- 3 tablespoons water
- Freshly ground black pepper, to taste
- 1 boneless, skinless chicken breast (6 ounces raw)
- 1 1/2 tablespoons fat-free mayonnaise
- 4 cups romaine lettuce
- 1/2 cup whole-wheat croutons
- 3 tablespoons grated Parmigiano-Reggiano cheese (about 1/2 ounce)
Directions
Start by making the marinade. In a small bowl, combine the olive oil, red wine vinegar, Worcestershire sauce, lemon juice, garlic and water. Add pepper, to taste.
Put the chicken into a sealable plastic bag and pour in half of the marinade. (Set aside the rest of the marinade.) Refrigerate for 30 minutes, turning chicken over after 15 minutes.
To make the salad dressing, whisk together the mayonnaise and the remaining marinade. Refrigerate until ready to use.
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.
Remove chicken from marinade (discard marinade). Grill or broil the chicken until browned and cooked through, about 8 minutes a side, or until the internal temperature reaches 165 F. Transfer chicken to a cutting board, cover and let rest 5 minutes before slicing into strips.
In a large bowl, combine the lettuce, croutons and salad dressing. Toss thoroughly. Transfer to plates and top with the grilled chicken and grated cheese. Serve immediately.