CHICKEN CAESAR SALAD


1 (8 oz.) carton plain low-fat yogurt

1 1/2 tablespoons water

1 1/2 tablespoons Dijon mustard

1 1/2 teaspoons balsamic vinegar

3 cloves garlic; crushed

4 (1 oz.) slices whole-wheat bread; cubed

olive oil-flavored cooking spray (optional on the flavor)

1/4 teaspoon Italian Spice Blend (see below)

1/8 teaspoon freshly ground pepper

1 dash salt

1 lb boneless, skinless chicken breasts

1/4 teaspoon salt

1/4 teaspoon Italian Spice Blend (see below)

1/4 teaspoon freshly ground pepper

6 cups romaine lettuce; sliced

1 large bunch watercress (about 3 cups); trimmed

1/4 cup Parmesan cheese; grated

1 dash freshly ground pepper

4 single cheesecloth layers

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ITALIAN SPICE BLEND

2 teaspoons dried oregano

1 teaspoon dried basil

1 teaspoon dried mint

1 teaspoon rubbed sage

1/2 teaspoon fennel seeds

1/2 teaspoon dried rosemary

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TO MAKE ITALIAN SPICE BLEND:

1. Place all ingredients in a clean spice or coffee grinder; process until
finely ground. Store in an airtight container.

* NOTE: If you don't have a grinder, use a mortar and pestle to grind
spices.

TO MAKE SALAD:

1. Place colander in a medium bowl. Line colander with 4 layers of
cheesecloth, allowing cheesecloth to extend over outside edges. Spoon
yogurt into colander. Cover loosely with plastic wrap; refrigerate 12
hours. Discard liquid. Combine yogurt cheese, water, Dijon mustard, vinegar
and garlic in a bowl; stir well. Set dressing aside.

2. Preheat oven to 350 degrees.

3. Arrange bread cubes in a single layer on a jelly-roll pan. Lightly coat
bread cubes with cooking spray and sprinkle with 1/4 teaspoon Italian Spice
Blend, 1/8 teaspoon pepper and dash of salt; toss well. Bake for 15 minutes
or until lightly browned; set aside.

4. Rub chicken with 1/4 teaspoon salt, 1/4 teaspoon Italian Spice Blend and
1/4 teaspoon pepper. Coat a large non-stick skillet with cooking spray.
Place over medium-high heat until hot. Add chicken; cook 4 minutes on each
side or until done. Remove chicken from skillet; let cool. Cut chicken
across grain into thin slices; set aside.

5. Combine croutons, lettuce and watercress in a large bowl. Divide sliced
chicken evenly among salad and sprinkle each with 1 tablespoon Parmesan
cheese. Serve with additional freshly ground pepper.

Yields 4 servings

CALORIES: 291; PROTEIN: 37g; FAT: 7g; CARBS: 19g; FIBER: 3g; CHOL: 80mg;
IRON: 3mg; SODIUM: 682mg; CALC: 252mg.
