Healthy Easy Caesar Salad
Enjoy blood pressure lowering benefits of garlic with a salad fit for an emperor.
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Preparation Time: 25 minutes
Calories: 285 per serving
Percent from Fat: 29%
Course: Salad - Side, Salad - Meal
Food as MedicineSM Ingredient: Garlic
Food as MedicineSM TipAllicin helps protect against microbes that can contribute to tuberculosis and dysentery.
Culinary Taste TipRinse and drain canned anchovy fillets for the least salt and cleanest flavor.
Culinary Technique TipWhen making your croutons, start with multigrain whole wheat bread instead of white for a heartier texture and flavor – and more nutrients.
Ingredients2 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
PreparationHeat 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.
SubstitutionsIf romaine lettuce hearts are not available, substitute 8 cups torn romaine lettuce.
TipsLook for packaged organic romaine lettuce hearts such as Andy Boy brand in the produce section of the supermarket. Jars of anchovy fillets (usually imported from Italy) are available by the canned anchovy fillets in the supermarket. The jar makes storing the remaining anchovies easier than the tins. The anchovies will keep up to 1 month.
Nutritional AnalysisTotal 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
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
I do not like anchovies what can be substituted?
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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