Only 10 Grams of Fat? Hail Caesar!

Get all the flavor and none of the guilt with this simple recipe for the perennial favorite: Chicken Caesar Salad.

Makes 4 servings
Prep time: 15 minutes
Cook: 12 minutes

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

Instructions:
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. (Serving size: 2 cups lettuce and 1/4 pound chicken)

Nutrition:
Calories 269 (33% from fat); Fat 10g (sat 3g, mono 4g, poly 2g); Cholesterol 69mg; Protein 31g; Carbohydrate 13g; Sugars 3g; Fiber 3g; Iron 2.5mg; Sodium 510mg; Calcium 178mg

By Laraine Perri

Last Updated: February 20, 2009
Filed Under: Healthy Cooking

Healthy Salads: Try This Protein-Packed Greek Salad

Just worked out? Replenish electrolytes and pump up muscle with this Greek salad with grilled chicken recipe. Bonus: The salty olives and feta help you rehydrate faster.

Prep: 20 minutes
Cook: 4 minutes
Stand: 5 minutes
Makes 4 servings

Ingredients:
3 tablespoons extra-virgin olive oil
2 tablespoons fresh lemon juice
1 teaspoon honey
3/4 teaspoon kosher salt, divided
1/4 teaspoon ground black pepper, divided
Olive oil cooking spray
12 ounces skinless, boneless chicken breast
1 1/2 pounds plum tomatoes, halved, seeded, and quartered (about 6–8 tomatoes)
1/2 large seedless cucumber, halved lengthwise and thinly sliced
1/2 small red onion, thinly sliced
3 ounces feta cheese, crumbled
1/3 cup pitted kalamata olives, halved
3 tablespoons chopped fresh mint, divided
4 cups torn romaine lettuce

Instructions:
1. Whisk together the olive oil, lemon juice, and honey. Add 1⁄2 teaspoon salt and 1⁄8 teaspoon pepper; set aside.

2. Heat a grill pan to high. Lightly coat chicken with olive oil spray, and season with remaining salt and pepper; cook over high heat 2 minutes per side or until just cooked through. Transfer to a cutting board; let stand 5 minutes.

3. In a serving bowl, toss tomatoes, cucumber, onion, feta, olives, and half the mint with vinaigrette. Slice chicken into 1⁄2-inch strips, add to salad, and toss gently. Place 1 cup romaine on each of 4 plates, top with chicken mixture and remaining mint. (Serving size: 1 1/4 cup salad and 3 ounces chicken)

Nutrition:
Calories 312; Fat 20g (sat 6g, mono 12g, poly 2g); Cholesterol 66mg; Protein 22g; Carbohydrate 11g; Sugars 7g; Fiber 2g; Iron 1mg; Sodium 568mg; Calcium 141mg

By Laraine Perri

Last Updated: February 20, 2009
Filed Under: Healthy Cooking