Glycemic Index Cookbook For Dummies
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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.

About This Article

This article is from the book:

About the book authors:

Meri Raffetto, RD, is a registered dietitian and recognized professional in the area of nutrition and wellness; she has been featured in Healthy Living Magazine and the Chicago Tribune. She is the founder and CEO of and author of The Glycemic Index Diet For Dummies.

Rosanne Rust, MS, RD, LDN, is a registered dietitian, freelance writer, and online weight-loss coach for Real Living Nutrition Services.

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