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