Grilled chicken caesar salad gets a makeover with dressing made from silken soft tofu. Serve with grated Parmesan cheese and fat free croutons
Yield: Makes 4 servings (serving size: 2 cups lettuce and 1/4 pound chicken)
- Prep Time: 15 minutes
- Cook Time: 12 minutes
Nutritional Information
| Calories per serving: | 269 |
|---|---|
| Fat per serving: | 10g |
| Saturated fat per serving: | 3g |
| Monounsaturated fat per serving: | 4g |
| Polyunsaturated fat per serving: | 2g |
| Protein per serving: | 31g |
| Carbohydrate per serving: | 13g |
| Fiber per serving: | 3g |
| Cholesterol per serving: | 69mg |
| Iron per serving: | 2.5mg |
| Sodium per serving: | 510mg |
| Calcium per serving: | 178mg |
Ingredients
- Olive oil cooking spray
- 1 pound skinless, boneless chicken breast halves
- 1/4 plus 1/8 teaspoon kosher salt, divided
- 1/4 plus 1/8 teaspoon freshly ground black pepper, divided
- 1/2 cup silken soft tofu
- 2 tablespoons fresh lemon juice
- 1 tablespoon extra-virgin olive oil
- 1 1/2 teaspoons Dijon mustard
- 1 1/2 teaspoons red wine vinegar
- 1 teaspoon Worcestershire sauce
- 3/4 teaspoon minced garlic
- 1/2 teaspoon anchovy paste
- 1 tablespoon water
- 2 tablespoons grated and 1/4 cup shaved fresh Parmesan cheese
- 8 cups romaine lettuce cut crosswise into 2-inch strips
- 1 1/4 cups fat-free croutons
Preparation
1. Heat grill pan to medium-high. Mist chicken breasts with olive oil spray, and season with 1/4 teaspoon each salt and pepper. Grill chicken until just cooked through, about 5–6 minutes per side. Place chicken on a cutting board and let rest about 5 minutes to allow juices to redistribute; cut into bite-size pieces.
2. Mix next 8 ingredients and remaining salt and pepper in a blender until well-combined and creamy, scraping down blender sides, as necessary. Add 1 tablespoon water to thin. Stir in grated Parmesan.
3. Toss lettuce, croutons, and dressing in a large bowl; divide among 4 plates. Arrange chicken over salads, sprinkling each evenly with shaved Parmesan.
Original source can be found HERE