ChefMD

Healthy Easy Caesar Salad

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Preparation Time: 25 minutes
Servings: 4
Calories: 285 per serving
Percent from Fat: 29%
Cusine: American
Course: Salad - Side, Salad - Meal
Diet: mediterranean
Food as MedicineSM Ingredient: Garlic

Food as MedicineSM Tip

Allicin helps protect against microbes that can contribute to tuberculosis and dysentery.

Culinary Taste Tip

Rinse and drain canned anchovy fillets for the least salt and cleanest flavor.

Culinary Technique Tip

When making your croutons, start with multigrain whole wheat bread instead of white for a heartier texture and flavor – and more nutrients.

Ingredients

2 slices whole wheat or multigrain bread
Freshly ground black pepper
Olive oil cooking spray
4 teaspoons extra virgin olive oil
1 tablespoon each: Worcestershire sauce and fresh lemon juice
1 teaspoon each: anchovy paste and finely shredded lemon peel
1 clove garlic, minced
8 cups organic small whole romaine lettuce leaves
1 (15 oz.) can no salt added chickpeas (garbanzo beans), rinsed and drained
8 bottled anchovy fillets, rinsed and drained
¼ cup finely grated Parmigiano-Reggiano cheese


Preparation

Heat oven to 450°F. For croutons, cut bread into 1/2-inch cubes and arrange in a single layer on a baking sheet. Sprinkle cubes with fresh pepper to taste and coat with olive oil spray. Bake 6 to 8 minutes or until golden brown and crisp. Set aside.

Meanwhile, for dressing, whisk together olive oil, Worcestershire sauce, lemon juice, anchovy paste, lemon zest and garlic. Arrange lettuce leaves on four serving plates. Arrange anchovies, croutons and chickpeas over salads. Drizzle dressing over salads and top with cheese. Serve with additional freshly ground black pepper if desired.


Substitutions

If romaine lettuce hearts are not available, substitute 8 cups torn romaine lettuce.

Nutritional Analysis

Total fat (g): 9.5; Fat calories (kc): 86; Cholesterol (mg): 11; Trans fatty acids (g): 0; Saturated fat (g): 2.1; Polyunsaturated fat (g): 1.5; Monounsaturated fat (g): 4.6; Fiber (g): 8.3; Carbohydrates (g): 37; Sugar (g): 3.9; Protein (g): 14; Sodium (mg): 626; Calcium (mg) 171.

Comments on Healthy Easy Caesar Salad

From: Lillybet

I made a dressing by blending

1 Can low sodium garbanzo beans
2 Cups olive oil
1/2 C white vinegar
1 Tbs lemon juice
1 Tbs fresh gaarlic
1 Tbs black pepper
1 Tube anchovy paste
1/2 C parmesan cheese

From: jstitt

I do not like anchovies what can be substituted?

From: MsLinda

I had never used anchovies, and as soon as i tried them i didn't like them, and i had some canned tuna. So last minute i ended up replacing the anchovies with tuna, and tasted good.

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