Grilled chicken Caesar salad
Dietitian's tip: Romaine lettuce has more vitamin A, vitamin C, folate and calcium than does iceberg lettuce.
SERVES 2
Ingredients
2 boneless, skinless chicken breasts, each 3 ounces
3 tablespoons fat-free Italian dressing
6 cups romaine lettuce
1/3 cup Parmesan cheese
1/2 cup plain croutons
2 anchovy fillets, finely chopped
1/4 cup fat-free Caesar salad dressing
Directions
In a small bowl, add the chicken and Italian dressing. Cover and put in the refrigerator for 30 minutes, turning the chicken over after 15 minutes.
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
Grill or broil the chicken breasts until browned and cooked through, about 5 minutes on each side. Transfer the chicken to a cutting board and let rest 5 minutes before slicing into strips.
In a large bowl, combine the lettuce, Parmesan cheese, croutons, anchovies and Caesar dressing. Toss thoroughly until the lettuce is coated with the dressing.
Transfer the salad to individual plates. Top each salad with the grilled chicken. Serve immediately.
Nutritional Analysis(per serving)Calories 250 Cholesterol 70 mg
Protein 30 g Sodium 969 mg
Carbohydrate 14 g Fiber 4 g
Total fat 7 g Potassium 698 mg
Saturated fat 4 g Calcium 250 mg
Monounsaturated fat 2 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 1
Carbohydrates 1/2
Protein and dairy 1
Fats 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1/2
Nonstarchy vegetables 1
Meat and meat substitutes 4
Fats 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 1/2
Vegetables 1
Meats, poultry and fish 1
Fats and oils 1
http://www.mayoclinic.com/health/hea...ecipes/NU00482
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