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

America’s Healthiest Restaurants: How We Ranked Them

To zero in on the healthiest restaurants, we separated national chains that offer sit-down service from those that have primarily counter or fast service and scored each group based on criteria from our expert panel.

Out of the 43 sit-down and 53 fast-service chains that we initially looked at, those that did not provide any nutritional information were automatically eliminated and not listed here (maybe next year, Cheesecake Factory!). The rest were judged on healthy food preparation; the availability of organic or hormone-free foods; whole grains on the menu; limited or no trans-fats in all dishes; low-sodium options; healthy beverages; and portion control; as well as how easily you, the customer, can access nutritional information—so you know exactly what you’re getting in your spaghetti and meatballs.

Editor’s Note: We apologize for not posting the entire list of restaurants that were initially considered. Because this piece originally appeared in Health magazine with space restraints, we chose to only publish those sit-down dining and fast-food establishments that made the top (and a few at the bottom) of our list. Thank you for your feedback, and we will keep this in mind when we compile our next America’s Healthiest ranking.

Next: (Please search)

• The Best Casual Dining Spots
• The Best Fast-Food Fare
• 6 Independents Leading the Way
• How to Eat Out Without Gaining a Pound
• And Now, the Not-So-Healthiest
• Back to: America’s Healthiest Restaurants

By Tracy Minkin

Last Updated: February 12, 2009
Filed Under: Dining Out

America’s Healthiest Restaurants: How to Eat Out Without Gaining a Pound

Steer clear of menu pitfalls with these tips from our experts Hope S. Warshaw and Cheryl Forberg.

Order it your way
You’re the customer, and most restaurants will do everything they can to keep you happy. So don’t be afraid to nicely ask to have that shrimp special grilled instead of fried.

Think tapas
Don’t feel compelled to order an entrée. You can put together a healthier meal out of two or three appetizers and side dishes.

Beware of the four Cs
Crunchy, cheesy, crispy, and creamy. Those words are code for fat-dense foods.

Say bye-bye to bread
There’s no need to test your willpower. Take just one slice, then ask the waiter to remove that breadbasket from the table.

Undress your salad
Dilute your favorite salad dressing with a squeeze of lemon or a few drops of vinegar.

Wrap it up
Get your doggy bag up front. Wrap up half before you dig in—out of sight, out of mind … and mouth.

By Brittani Tingle

Last Updated: July 16, 2008
Filed Under: Dining Out