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
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.
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