Light lemon chicken Caesar
A summer favourite that's often loaded with hidden cals, so why not give it a healthy makeover for a change?
Difficulty and servings
Serves 2
Preparation and cooking times
Prep 10 mins
Cook 10 mins
- For the dressing, mash the garlic and anchovy with a pestle and mortar, then add the other ingredients. Add 1-2 tbsp water. Season.
- Cut the chicken horizontally to make 4 thin pieces. Rub with juice, spray with oil and season.
- Rub the ciabatta with garlic. Cut into pieces and spray with oil. Grill for 5 minutes until browned and crisp.
- Grill chicken for 2-3 minutes each side until cooked through. Put the lettuce on plates and scatter with croutons. Slice the chicken and add to the salad with dressing.
WHY IT'S LIGHTER
Skinless chicken contains less fat. A little parmesan in the dressing gives richness without too many calories.
PER SERVING
274 kcalories, protein 30.1g, carbohydrate 15.3g, fat 10.7 g, saturated fat 2g, fibre 2.6g, salt 1.28 g
Recipe from olive magazine, June 2011.
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http://www.bbcgoodfood.com/recipes/1355635/
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Ingredients
- 2 small skinless chicken breasts
- ½ tbsp lemon juice
- mild olive oil spray
- 2 x 2cm-thick slices ciabatta
- ½ garlic clove
- 1 romaine lettuce , leaves rinsed and roughly torn
FOR THE DRESSING
- ½ garlic clove
- 2 anchovy fillets in oil, drained
- 5g parmesan , finely grated
- ½ tsp Dijon mustard
- 2 tbsp reduced-fat mayonnaise
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Difficulty and servings
Serves 2
Preparation and cooking times
Prep 10 mins
Cook 10 mins
Ingredients
- 2 small skinless chicken breasts
- ½ tbsp lemon juice
- mild olive oil spray
- 2 x 2cm-thick slices ciabatta
- ½ garlic clove
- 1 romaine lettuce , leaves rinsed and roughly torn
FOR THE DRESSING
- ½ garlic clove
- 2 anchovy fillets in oil, drained
- 5g parmesan , finely grated
- ½ tsp Dijon mustard
- 2 tbsp reduced-fat mayonnaise
PER SERVING
274 kcalories, protein 30.1g, carbohydrate 15.3g, fat 10.7 g, saturated fat 2g, fibre 2.6g, salt 1.28 g
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07 June 2011
Gem commented on this recipe
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21 August 2012
cgodfrey rated this recipe
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