Chicken Caesar Salad

Anchovy contains healthy fats but few of us like this fish however most of us love caesar dressing. So this meal is a MUST. Parmesan cheese goes a long way in terms of taste without having to use alot of it. We need calcium for our bones, especially women in their 40’s + years therefore I am including moderate amounts of yogurt and cheese in my recipes.

If it is a very hungry day, add a ‘naked’ bacon and or a boiled egg. Add these to your APP>

This is a Keto serving, add another veggies if you are on a low-carb plan e.g. french beans (80g=3C) cucumber (80g = 1C)

1 Serving – Carb 2g       485 kcals

Fibre Protein Carbohydrate Fat
1g 48g 2g 32g

Ingredients

1 free-range chicken breast 100g

1 ‘naked’ bacon/turkey rasher 35g

80g, 2 to 3 handfuls of Cos lettuce mixed with spinach leaves,

100ml, 1 serving of Caesar dressing

 

Caesar Sauce ingredients

(make 4x 50ml servings)

40 g parmesan cheese, grated
45ml, 3 tablespoons extra-virgin olive oil
15ml, 1 tablespoon apple cider or  wine vinegar

30ml, 2 teaspoons lemon juice

2.5g, 1/2 a teaspoon Dijon mustard or any mustard
ground black pepper & Salt
5g, 1 garlic clove, minced
7g, 2 fillets of anchovies (from a can)

50ml or more of filtered water

Method

I suggest bulk cooking chicken to use for dinner and lunches.

To make the sauce –

Add all of the ingredients to a small blender and blitz together. You can store in an old glass jar (from a sauce etc) in the fridge and easily divide into 4 servings. It thickens as it stores so shake well before you use it and you can always water it down further.  This dressing held in my fridge for 2 weeks and I used it with steak and all salads.

To pan-fry the chicken –

Pre-heat the oven to 180 and have a flat cooking tray ready.

Heat a frypan and add 10ml olive oil, add the chicken breast and leave to fry for 4 minutes without moving. I heat at 7 (induction bob).

Move the chicken breasts on the cooking tray into the oven and bake for 12 minutes. Turn off the oven and leave to rest for 2 mins. The chicken is ready.

Do you like your salad leaves dressed or not? Option 1 – Fill the dinner plate with lettuce, chopped to the size you like – add the chicken and bacon on top and spread your sauce on top or option 2, mix the sauce through the leaves in a bowl first.(my preference)

 

For extra fibre I sometimes add some flash-fried asparagus.