Saturday, March 22, 2008

YUMMY MONDAYS: A SKINNY CAESAR



Prep: 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,

1/4 plus 1/8 teaspoon freshly ground black pepper,

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.




Yield
Makes 4 servings (serving size: 2 cups lettuce and 1/4 pound chicken)



Nutritional Information
CALORIES 269; FAT 10g (sat 3g,mono 4g,poly 2g); PROTEIN 31g; CHOLESTEROL 69mg; CALCIUM 178mg; SODIUM 510mg; FIBER 3g; IRON 2.5mg; CARBOHYDRATE 13g

1 comment:

Charlotte said...

I'm definitely going to have to make this. Sounds so yummy! Thanks!

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Have a great evening!