A Healthy and Low-Fat Spin on the Traditional Caesar Salad
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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.
2 Tbsp. olive oil (extra-virgin is best)
2-3 cloves garlic, minced
2 heads romaine lettuce
1 (2 oz) can anchovies (flat fillets)
3 Tbsp. fresh lemon juice
2 Tbsp. Parmesan cheese, grated
Freshly ground black pepper
Combine 2 tablespoons olive oil with the two to three 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
Nutritional Analysis (per serving):
Protein: 4 g
Total Fat: 6 g
Saturated Fat: 1 g
Cholesterol: 33 mg
Fiber: 1 g
Sodium: 96 mg
Recipe provided by Kathy Duran-Thal, RDN, LD, Cooper Healthy Living