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Low-Glycemic Grilled Chicken Caesar Salad

By adding a protein source — in this case, chicken — to salad, you create a balanced meal that’s low glycemic, too. You can feel fuller and more satisfied from a loaded salad entree than from a burger and fries, with about half the calories to boot.

To make this meal even faster, buy a bottle of low-fat Caesar dressing at the store and skip Step 3 altogether!

Low-Glycemic Grilled Chicken Caesar Salad

Preparation time: 10 minutes

Cooking time: 8 minutes

Yield: 4 servings

1 tablespoon plus 2 teaspoons extra-virgin olive oil

1 tablespoon Worcestershire sauce

1 pound boneless, skinless chicken breasts (about 2 medium breasts)

1/4 teaspoon salt

1/8 teaspoon plus 1/8 teaspoon black pepper

Nonstick cooking spray

1/4 cup reduced-fat plain yogurt

2 tablespoons fresh lemon juice

2 teaspoons water

1 teaspoon capers

1/4 teaspoon garlic powder

1 teaspoon Dijon mustard

12 cups romaine lettuce, torn into bite-size pieces

4 to 8 teaspoons grated Parmesan cheese

4 lemon wedges

  1. In a small bowl, mix together 1 tablespoon of the olive oil and the Worcestershire sauce; then brush the mixture onto both sides of the chicken breasts. Sprinkle the chicken with the salt and 1/8 teaspoon of the pepper.

  2. Spray the grill with nonstick cooking spray, and then heat it to medium-high heat. Grill the chicken for 3 to 4 minutes on each side, or until it’s cooked through and the juices run clear. Remove the chicken from the grill, cool, and cut into 1-inch strips.

  3. Combine the remaining 1/8 teaspoon of black pepper, yogurt, lemon juice, water, the remaining 2 teaspoons of olive oil, capers, garlic powder, and mustard in a blender or food processor; blend until smooth.

  4. Put the lettuce in a large bowl, and pour the blended dressing over it; toss to coat the lettuce evenly.

  5. Divide the salad mixture onto 4 plates, top each serving with 1/4 of the chicken strips, and sprinkle with 1 to 2 teaspoons of Parmesan cheese, depending on your taste. Serve with lemon wedges.

Per serving: Calories 237 (From Fat 94); Glycemic Load 1 (Low); Fat 11g (Saturated 3g); Cholesterol 68mg; Sodium 412mg; Carbohydrate 8g (Dietary Fiber 3g); Protein 29g.

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