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Healthy Caesar Salad Recipes



Caesar salad is one of the popular salads in the world. The popular ingredients included in a basic Caesar salad are romaine lettuce, croutons, lemon juice, parmesan cheese, and olive oil. It is a salad always prepared tableside.

Origin of Caesar Salad

Caesar salad is named after an Italian-born Mexican cook, Caesar Cardini, who invented the recipe back in July 1924. According to his daughter Rosa, the salad was invented when the restaurant was short of supplies on a busy weekend, and Cardini made use on what he had on hand. A number of Cardini’s family and staff also have claimed to have created the recipe. healthy caesar salad

Health Benefits of Caesar Salad

Caesar salad share its health benefits by providing us proteins, minerals, vitamins A and C. Romaine lettuce is generally low in calories and contains numerous health promoting nutrients including antioxidants that help to prevent cancer related diseases. Lemon juice is good to cleanse the respiratory system; olive oil provides us with heart-healthy fatty acids; while Parmesan cheese adds flavor to the salad with few calories. Additional ingredients like grilled chicken add more proteins to the salad.

The drawback for having Caesar salad is the high fat and calorie content in the salad dressing, as well as croutons. So if you are working towards your goal of maximum weight loss, be wise in choosing the correct salad dressing (get the one with low-calorie and low-fat), and do limit yourself from croutons.

The original Caesar salad calls for raw eggs for the salad dressing. But it brings to concern that raw eggs may cause salmonella infection. Yogurt can be a good and healthier substitute for raw eggs.

Healthy Caesar Salad Recipes Collection

  1. Easy and Healthy Chicken Caesar Salad
  2. Easy and Healthy Grilled Caesar Salad
  3. Easy and Healthy Creamy Caesar Salad
  4. Easy and Healthy Classic Caesar Salad
  5. Easy and Healthy Low Fat Caesar Salad

Easy Healthy Recipe #1: Chicken Caesar Salad

Ingredients:

  • Chicken breast – 2, boneless and skinless
  • Olive oil
  • Whole wheat flaxseed bread – 2 slices (for melba toasts)
  • Leaves of Romaine lettuce, torn into bite size pieces
  • Salt and pepper to taste
  • Garlic clove – 1, peeled and grated
  • Anchovy fillets in olive oil - 2
  • Plain yogurt – 3 tbsp
  • Lemon – 1, juiced
  • Parmesan cheese, grated

Directions:

  1. Heat griddle until smoking. Brush the chicken breasts with a little oil and season with salt and pepper.
  2. Place the chicken breasts onto the griddle and reduce heat. Cook chicken breast for about 5 minutes one side, turn over the chicken breast and cook for another 5 minutes, until all cooked through.
  3. Remove the cooked chicken from heat and let cool. Then cut widthways into about 7mm slices.
  4. Preheat oven to 450F.
  5. To make the melba toasts, toast the bread until golden. Cut off the crusts and by using a very sharp knife, slice down through the soft middle part of the toast. You should have now left with two sides of bread, each with one toasted side and one soft side.
  6. Place the bread on baking tray, with the untoasted side on top. Bake for about 5 minutes, or until the untoasted side slightly browned.
  7. Now make the salad dressing. In a pestle, place garlic, anchovy, and sprinkle some salt and pepper to taste. Use mortar to pound and crush until broken into a smooth paste.
  8. Add in yogurt and lemon juice into the mixture, toss to combine, and then stir in the cheese.
  9. In a bowl, place the lettuce leaves, add in salad dressing and mix them together. Transfer them to a plate and top with chicken breast. Lay the melba toasts by the side.

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Easy Healthy Recipe #2: Grilled Caesar Salad

Ingredients:

  • Olive oil – 2 tbsp
  • Italian bread – 4oz, slice into about 1/2-inch thick
  • Garlic clove – 1, cut in half
  • Light mayonnaise – 1/4 cup
  • Freshly grated Parmesan cheese – 1/4 cup
  • Fresh lemon juice – 3 tsp
  • Anchovy paste – 1 tsp
  • Ground black pepper – 1/4 tsp
  • Hearts of romaine – 20oz, each head cut lengthwise in half

Directions:

  1. To prepare croutons: Preheat grill. Lightly brush both sides of the bread slices with 1 tsp of olive oil and place them on the hot grill. Cook for 2-3 minutes, or until toasted, turning once. Transfer to plate and let cool. When cool, lightly rub both sides of each slice with cut garlic clove. Cut bread into 1/2-inch cubes.
  2. To prepare dressing: In a bowl, place mayonnaise, Parmesan, lemon juice, anchovy paste, ground black pepper, and the remaining oil. Whisk to combine.
  3. To prepare the salad: Place romaine halves on hot grill grate and cook for about 5 minutes, or until vegetable browned and wilted, turning over once. Transfer the cooked romaine to serving plates, drizzle with salad dressing and top with croutons. Serve.

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Easy Healthy Recipe #3: Creamy Caesar Salad

Ingredients:

  • Buttermilk - 1/4 cup
  • Fresh lemon juice - 2 tbsp
  • Light mayonnaise - 2 tbsp
  • Dijon mustard - 1 tbsp
  • Worcestershire sauce - 1 tsp
  • Anchovy fillets - 3, rinsed and minced
  • Garlic clove - 1, minced
  • Salt and pepper to taste
  • Extra-virgin olive oil - 2 tbsp
  • Grated parmesan cheese (optional) - 1/2 cup
  • Leaves of romaine lettuce, torn into bite size pieces

Directions:

  1. In a bowl, add buttermilk, lemon juice, mayonnaise, Dijon mustard, Worcestershire sauce, anchovy fillets, garlic, and some salt and pepper to taste. Whisk to incorporate the ingredients.
  2. Slowly drizzle in the olive oil while whisking the dressing. Add parmesan.
  3. In serving bowls, place salad greens. Top with salad dressing and serve.

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Easy Healthy Recipe #4: Classic Caesar Salad

Ingredients:

  • Large head romaine lettuce - 1, torn into bite size pieces
  • Extra virgin olive oil - 1/2 cup
  • French bread - 1 1/2 cups, cubed
  • Garlic cloves - 1, peeled
  • Anchovy fillets - 4
  • Worcestershire sauce - 1 tsp
  • Dry mustard - 1 tsp
  • Freshly squeezed lemon juice - 2 tbsp
  • Freshly ground black pepper - 1 tsp
  • Coarse sea salt - 1 tsp
  • Coddled eggs - 2
  • Grated Parmesan cheese - 1/2 cup
  • Shaved or shredded Parmesan cheese - 1/4 cup

Directions:

  1. In a saucepan, heat 3/4 of the olive oil. Add in bread cubes and fry until crispy and golden. Set aside to drain on paper towels.
  2. In a bowl, crush the garlic cloves and salt. Add in anchovies and continue to crush until they form a paste.
  3. Add in Worcestershire sauce, dry mustard, lemon juice, pepper, grated Parmesan cheese, and the remaining olive oil. Whisk to combine.
  4. In a salad bowl, place the shredded lettuce. Add in the dressing and toss thoroughly. Then add in the coddled eggs and toss until lettuce coated. Serve with shredded Parmesan cheese on top.

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Easy Healthy Recipe #5: Low Fat Caesar Salad

Ingredients:

  • Garlic cloves - 2, minced
  • Anchovy fillet - 1, mashed
  • Lemon – 1, juiced
  • Worcestershire sauce - 1 tsp
  • Low-fat or light mayonnaise - 1/2 cup
  • Water (to achieve desired thickness) - 2 to 3 tbsp
  • Freshly grated Parmesan cheese - 1/4 cup
  • Romaine lettuce, hearts and tender leaves, torn into bite size pieces
  • Salt and coarsely ground black pepper

Directions:

  1. To prepare the dressing: In a bowl, whisk together garlic, anchovy, and salt until form a paste. Add in lemon juice, Worcestershire sauce, mayonnaise, and some water. Whisk again to combine. Add more water when whisking until the desired thickness you wish. Then whisk in 2 tablespoons of freshly-grated Parmesan cheese.
  2. To assemble the salad: In a large salad bowl, combine the Romaine lettuce pieces and the dressing. Toss until coated. Divide the salad between salad plates. Top each salad with the remaining Parmesan cheese and sprinkle with coarsely ground pepper. Serve immediately.

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Suggestion & Variation:

  • If you want the salad to be ready within minutes, prepare the salad dressing and salad greens before hand and chill. The salad dressing can be stored in the refrigerator in an airtight container for up to a week.
  • Try to use good quality Spanish or Portuguese anchovies in your dressing.
  • Be sure to use fresh lemon juice and be careful to keep the lemon seeds out of the salad.

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