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Caesar Salad

with a

Healthy Twist

Jamie Oliver's Healthy Chicken Caesar Salad

· healthy lifestyle,healthy food,Jamie Oliver

This is a quick post to share my all time favourite salad "THE CHICKEN CAESAR SALAD" and this one has a whole lot of healthy in it. Yes, this is Jamie Oliver's healthy Chicken Caesar Salad.

Let me start by saying how much I love, yes LOVE this salad. Not sure if it's the Parmesan cheese or anchovies but it' s hands down my favourite. I'll admit that I didn't know much about it until my move to the States in 2011 where after just one bite I couldn't resist. While living in the States this was my go-to salad for lunch or my choice of starter for dinner almost every time I ate out. I even learned how to make the dressing from scratch at the Club I worked at. They make "THE BEST" Caesar salad dressing ever.

For those of you who know what a Caesar Salad is I am sure you are well are well aware that the Ceasar does not fall on your healthiest salad list, especially if you are watching your calorie intake. Personally, I'm more of a portion control girl so you won't find me going crazy counting calories but I do take note of the amount of calories so I can look for healthier versions with a much lower calorie count. So whether you are a portion control girl like me or prefer counting calories, you'll love this recipe. Jamie's take on it is a lot healthier and definitely worth a try if you love a good Caesar salad like me.

So why exactly is this recipe a healthier alternative over the traditional Caesar salad?... but before I answer that, let's first look at what the healthy calorie intake for a woman is.

 

How Many Calories Should You Eat on Average?

An average woman needs to eat about 2000 calories per day to maintain, and 1500 calories to lose one pound of weight per week.

 

www.authoritynutrition.com

 

So for interest sake I tried out the scientific calorie calculator to work out my recommended daily calorie intake. Keeping in mind that I work out 5 times a week but sit at a desk all day when I am at work I'd say I have a moderately active lifestyle which calculated my recommended calorie intake at about 1600 calories a day. I find this this tool very helpful so give it a go and check what yours should be. Oh and be honest, cheating never helped anyone. So practice a little truth when it comes to where you are on the activity scale.

Now after our interesting calorie lesson let's have a look and see how you can make this easy salad.

 

Ingredients

 

  • 1 lemon
  • 15 g Parmesan cheese
  • 2 anchovy fillets in oil
  • 4 heaped tablespoons natural yoghurt
  • ½ teaspoon English mustard
  • 1 teaspoon Worcestershire sauce
  • white wine vinegar
  • extra virgin olive oil
  • 1 small red onion
  • ½ a small cauliflower (300g)
  • 1 romaine lettuce
  • olive oil
  • 1 sprig of fresh rosemary
  • 2 x 120 g free-range skinless chicken breasts
  • 1 thick slice of wholemeal bread

 

 

Method
  1. Finely grate the lemon zest and Parmesan into a large bowl. Slice and add the anchovies, along with the yoghurt, mustard and Worcestershire sauce.
  2. Squeeze in half the lemon juice, add 1 tablespoon of vinegar and 2 tablespoons of extra virgin olive oil and mix to make your dressing.
  3. Now you’re going to turn regular salad into a thing of beauty by either taking your time with good knife skills, or ideally, investing in a mandolin for ease, elegance and accuracy (use the guard!). Start by peeling and very finely slicing the red onion, then stir it through the dressing.
  4. Click off and discard any tatty outer leaves from the cauliflower, then very finely slice it. Finely slice the lettuce by hand and pile both on top of the dressed onion, tossing together only moments before serving.
  5. Put 1 teaspoon of olive oil in a frying pan on a medium heat. Pick the rosemary leaves over the chicken and lightly season it on both sides, flattening it slightly with the heel of your hand. Cook for 4 minutes on each side, or until golden and cooked through.
  6. Cube the bread and toast alongside the chicken, moving regularly until evenly golden and gnarly, removing only when super-crispy.
  7. Toss the salad together and season to perfection, slice up the chicken and serve with a sprinkling of croutons and lemon wedges for squeezing over.

 

 

Photo credit & recipe - Jamie Oliver

Don't forget to tag us if you decide to give this delicious salad a try. We'll feature your photo if you do. Happy healthy cooking till next time xx

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