Caeser Salad
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By: Kathy Duran-Thal, R.D
Caesar salad is one of the most often ordered items at the restaurant, with many people opting for Caesar salad before their entree, or a "sensible" Caesar salad with chicken as their meal when they are watching their weight. Unfortunately, the average Caesar salad is one of the most fattening and caloric-ridden items on the menu!
This Caesar salad recipe is traditional except for the fat content. While it takes a few minutes to prepare, the caloric savings are well worth the time required. Save time with pre-washed and cut romaine lettuce, but don't cut corners when it comes to the rest of the ingredients as fresh minced garlic, just-squeezed lemon juice, newly-ground-from-the-chunk Parmesan, and freshly ground pepper elevate this recipe from serviceable to sublime.
Ingredients
2 tablespoons olive oil (extra-virgin is best)
2-3 cloves garlic, minced
2 heads romaine lettuce
1 (2 ounce) can anchovies (flat fillets)
1 egg
3 tablespoons fresh lemon juice
2 tablespoons Parmesan cheese, grated
Freshly ground black pepper
Directions
Combine 2 tablespoons olive oil with the 2- to 3 cloves minced garlic in a small bowl. Drain anchovies, cut into 1/4-inch pieces. Cover and chill. Rinse romaine leaves, pat or shake dry, and tear into pieces.
Place romaine lettuce in a large wooden salad bowl, cover and chill until serving time. Coddle the egg by immersing it in boiling water for 60 seconds. Juice the lemon; grate the Parmesan.
To serve, bring out the bowl of chilled romaine. Crack the coddled egg into the prepared garlic oil, beat lightly with fork. Pour over greens. Toss to coat. Sprinkle on Parmesan cheese, chopped anchovies, and finally, lemon juice. Toss and serve.
Yield: 8 servings
Per Serving
83 Calories
4 gm Protein
6 gm Total Fat
1 gm Saturated Fat
33 mg Cholesterol (Dietary)
1 gm Fiber (Dietary)
96 mg Sodium
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