202405 Health Library | Health and Wellness | Wellmont Health System
  • Chicken Ceasar Salad

    Nutrition Facts

    Serving Size 1
    Calories 380
    Total Fat 19 g
    Saturated Fat 4 g
    Sodium 863 mg
    Total Carbohydrate 26.5 g
    Dietary Fiber 5 g
    Protein 28.5 g

    Servings and Times

    Servings 2

    Ingredients and Preparation

    Ingredients Measures
    Whole wheat bread, sliced into ½-inch cubes 3 slices
    Olive oil 2 + 2 teaspoons
    Garlic cloves, minced 1 + 1
    Parmesan cheese, grated 1 + 1 tablespoon
    Chicken cutlets 6 ounces
    Salt ¼ teaspoon
    Freshly ground pepper to taste
    Juice of ½ lemon
    Low-fat mayonnaise 2 tablespoons
    Worcestershire sauce ¼ teaspoon
    Anchovy fillet, chopped (optional) 1
    Romaine lettuce, washed, cut into ribbons, and dried 1 head
    Directions
    1. Preheat the oven to 350˚F.
    2. In a small bowl, toss together bread cubes, 2 teaspoons olive oil, garlic, and 1 tablespoon of Parmesan cheese. Distribute croutons onto a baking sheet and bake in the oven, tossing occasionally, for about 10 minutes, until golden. Remove and let cool.
    3. Heat 2 teaspoons of the oil in a large nonstick skillet over medium heat. Season chicken with the salt and pepper and cook for 2-3 minutes on each side, until lightly browned and cooked through. Remove from skillet and set aside. Once chicken has cooled off a bit, slice into strips.
    4. In a blender, combine lemon juice, mayonnaise, Worcestershire sauce, anchovy fillet, and remaining garlic and Parmesan cheese. Process until smooth.
    5. Toss together lettuce and dressing and distribute onto plates. Top each plate with chicken and croutons.

    Exchanges3 very lean meats; 3 fats; 1.5 starches; 1 vegetable

    Side Suggestions: Whole Wheat Baguette

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