Helen RandellLow-fat caesar salad
May 28th 2011 12:13
As someone whose strongest association with Caesar salad is the scene in Disney’s Aladdin where the Genie is going through his ‘recipe book’ to make Aladdin a prince, you would be right in thinking that perhaps it is not a dish I make too often (if you don’t know the reference, don’t concern yourself – I went through a big Aladdin phase in my youth…)
However, as I am finding lately, I must have been interested enough at some point because I copied out a low-fat chicken Caesar salad recipe into my orange book with the flowers on it.
Nestled near the back, I am surprised that I haven’t made this before. The dressing, which is of course the most important part of a Caesar salad, is very easy to make, am I simply put the whole lot into my mortar and pestle and ground it around until there were no little salty fish bits left.
To cook my chicken, I wrapped each breast fillet in foil after spooning over a bit of lemon and crushed garlic. Then I put the little parcels on a baking tray in the oven at 190 degrees and cooked them for about 30-40 minutes. Beautiful! I shredded these up while they were still warm, but you could easily wait for everything to cool down properly before stirring it all together.
Low-fat caesar salad - serves 4
4 slices dense, grainy bread, crusts removed
olive oil spray
1 garlic clove, peeled and halved
80g lean bacon, finely sliced
3 anchovies
1 tablespoon mayonaise
100g low-fat natural yoghurt
1 tablespoon reduced fat sour cream
1/4 cup finely grated parmesan
worchestershire sauce, to taste
1 cos lettuce
400g skinless chicken breast, cooked through and shredded
Preheat oven to 180 degrees C. Line a baking tray with paper. Spray the bread slices lightly with olive oil and place on prepared tray. Bake in oven for 15 minutes, until golden, While still hot, rub each bread slice with garlic. Reserve garlic. Cut each piece of bread into small cubes to make croutons.
Meanwhile place a non-stick pan on medium heat and cook bacon until golden and crisp. Remove and drain on paper towel.
Place reserved garlic and anchovies in mortar and pestle and smash together until it forms a paste. Stir through mayonaise, yoghurt and sour cream and 2 tablespoons parmesan. Season to taste with worchestershite, salt and pepper.
Remove core from cos lettuce and seperate leaves. Wash well and pat dry, then place leaves in a salad bowl. Add dressing and toss well to coat. Add croutons, chicken and bacon and sprinkle with remaining parmesan. Serve immediately.
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