Caesar Salad
Eating a big freshly made salad every day is ideal for optimum health, but it’s important to know what exactly is in your salad as many take away salads that are perceived as healthy really aren’t. A Caesar salad for example can have as much as 700 calories (2800 kj) and contain around 50g of fat from the from the bacon, dressing, cheese and fried croutons that go with it plus a bucket load of sodium. Next time you order a salad, get into the habit of asking how it’s made and the ingredients used then make the decision based on your health.
One of the most asked for recipes is for a healthy Caesar Salad. I really do love the sharpness of soft shavings of Parmesan, mellowed by crisp cos salad leaves and a soft poached organic egg to top it all off.
I have designed a lovely fresh approach to a traditional Caesar minus the bacon, fatty dressing and white fried bread croton that normally accompanies this salad and instead topped the delicate cos lettuce leaves with pan roasted mushroom, organic chicken or grilled fish and a thick bio yoghurt dressing.
Serves 2
2 large field mushrooms
2 sun-ripened tomatoes, cut in half
1 baby cos lettuce, leaves washed and separated
200 g free range / organic chicken breast, cut into 2 portions / fish can also be used in place of the chicken
2 free range / organic eggs
10 g shaved Parmesan cheese
2 tbsp thick natural bio yoghurt
Saute the chicken over a medium heat in a tsp grape seed oil until golden on both sides and cooked through. At the same time pan roast the mushrooms for 3 minutes each side until heated through.
Place a shallow pot of water onto the stove and bring to the boil. Add a splash of vinegar then gently break in the eggs. Simmer over a low heat for about 2 – 3 minutes until softly poached. The white should be firm, but the yolk still soft in the middle. Set aside on a plate whilst you finish the rest of the salad.
Arrange lettuce leaves between 2 serving bowls. Top with the chicken, roasted mushroom, tomato and soft poached egg. Dollop over a tablespoon of bio yoghurt over the chicken then finish off the whole salad with a scattering of shaved Parmesan. Grind over a little white pepper and enjoy. Serves 2
Protein : 32 g
Fat: 12 g
Carbs: 3.1 g
1120 kj / 267 calories
