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Chicken Caesar Salad with Greek Yogurt Dressing4gNET CARBS
In the test kitchen

Chicken Caesar Salad with Greek Yogurt Dressing

Crisp romaine, juicy seared chicken and crunchy Parmesan crisps tossed in a creamy, tangy Greek yogurt Caesar dressing.

Prep15 min
Cook20 min
Oven400°F
Makes4 salads
Serving1 large salad
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Ingredients

Chicken

  • 1 1/2 lb boneless skinless chicken breast
  • 1 tbsp olive oil
  • 1/2 tsp garlic powder
  • 1/2 tsp salt
  • 1/4 tsp black pepper

Greek yogurt Caesar dressing

  • 1/2 cup plain nonfat Greek yogurt
  • 2 tbsp olive oil
  • 2 tbsp lemon juice
  • 1 tsp Dijon mustard
  • 1 tsp Worcestershire sauce
  • 1 small clove garlic, grated
  • 1 tsp anchovy paste (optional)
  • 1/4 cup grated Parmesan
  • 1/4 tsp black pepper
  • 1 to 2 tbsp water to thin

Salad

  • 10 cups chopped romaine (about 2 hearts)
  • 1/2 cup grated Parmesan for crisps

Directions

  1. Heat the oven to 400°F. Line a baking sheet with parchment. Drop the 1/2 cup Parmesan in 8 small mounds, 2 inches apart, and flatten slightly. Bake 5 to 6 minutes, until golden and lacy. Cool on the pan; they crisp as they cool.
  2. Whisk all the dressing ingredients in a bowl until smooth, adding water a little at a time until it is pourable. Refrigerate.
  3. Pound the chicken to an even 3/4-inch thickness. Rub with the olive oil and season with garlic powder, salt and pepper.
  4. Heat a grill pan or large skillet over medium-high heat. Cook the chicken 5 to 7 minutes per side, until it reads 165°F. Rest 5 minutes, then slice.
  5. Toss the romaine with about two-thirds of the dressing in a large bowl.
  6. Divide among 4 plates, top with sliced chicken, drizzle with the remaining dressing and break the Parmesan crisps over the top like croutons.
Tip: Parmesan crisps stand in for croutons and add real crunch with almost no carbs. Make a double batch and keep them in an airtight container for snacking.
Dad jokeI told my Caesar salad a joke and it said, et tu, Brute? I guess it didn't romaine calm.

Nutrition per serving (1 large salad)

410Calories
7gTotal carbs
2.7gFiber
4.4gNet carbs
2.8gSugar
49.5gProtein
19.9gFat
714mgSodium

Estimated per serving from USDA FoodData Central and typical US label values. Total carbs include sugar alcohols; net carbs subtract fiber and sugar alcohols.

Know your label

In the diabetes plate method, how much of the plate goes to non-starchy vegetables?
Start with a 9-inch plate and fill half with non-starchy vegetables, one quarter with lean protein and one quarter with carb foods.
Which of these is a non-starchy vegetable?
ADA lists squash such as zucchini, yellow squash, chayote and spaghetti squash as non-starchy, while corn and potatoes are starchy.
Quiz yourself in the Diabetic Edition

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dairy, fish

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Inspired by Haute and Healthy Living. Our version is rewritten and adjusted for lower carbs. This recipe is still in our test kitchen; amounts may change after testing. Nutrition is estimated and for general information only, not medical advice. Check with your care team about your own carb targets. DisclaimerPrinted from diabeticrecipes.us/recipes/chicken-caesar-salad-with-greek-yogurt-dressing/