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Makeover Favorite: Skinny Caesar Salad

By Robyn Webb, MS, LN

Per Serving

Makeover Favorite: Skinny Caesar Salad

Makes: 4 servings
Serving Size: 1 cup
Calories 115
Fat 6 g
Saturated Fat 1.4 g
Carbohydrate 11 g
Fiber 2 g
Sugars 4 g
Cholesterol 5 mg
Sodium 440 mg
Potassium 195 mg
Protein 5 g
Phosphorus 100 mg
Choices: Carbohydrate 1, Fat 1
  • Makes: 4 servings
  • Serving Size: 1 cup
  • Preparation Time: 10 minutes
  • Cooking Time: 10 minutes

Ingredients

4 cups torn romaine lettuce hearts (about 1/3 lb. total)
2 Tbsp. grated fresh Parmesan cheese
Dressing
1/3 cup nonfat buttermilk
3 Tbsp. nonfat mayonnaise
2 Tbsp. fresh lemon juice
1 Tbsp. water
3 tsp. Dijon mustard
1/2 tsp. Worcestershire sauce
2 anchovy filets, drained of oil, patted dry, mashed with a fork
1/8 tsp. kosher salt
1/4 tsp. freshly ground black pepper
1 Tbsp. olive oil
2 Tbsp. grated fresh Parmesan cheese
Croutons
2sliceswhole-grain bread
1/4tsp.salt-free garlic and herb seasoning (such as Mrs. Dash)
olive oil cooking spray

Directions

  1. Preheat the oven to 400 degrees. In a medium bowl, whisk together the buttermilk, mayonnaise, lemon juice, water, mustard, Worcestershire sauce, anchovies, salt, and pepper. Slowly pour a thin stream of olive oil into the dressing mixture and whisk to emulsify. Fold in the Parmesan cheese. Set aside.
  2. Cut the bread into 1/2-inch cubes. Add to a medium bowl, and coat lightly with the cooking spray and garlic and herb seasoning. Place the bread cubes on a baking sheet in one layer. Bake the bread cubes for about 10 minutes, tossing them halfway through, until they are golden brown.
  3. Add the dressing and lettuce to a large salad bowl and toss. Add the croutons and grated Parmesan cheese, toss gently, and serve.

Smart Swaps

The original Caesar salad had 555 Calories, 47 g Fat (11.7 g Sat. Fat), 20 g Carbohydrate, and 770 mg Sodium.

Fat Busters

I used no egg, which cuts the fat and avoids the food safety problems posed by raw eggs. The baked whole-grain croutons have no added fat.

Creamy Boosts

Nonfat mayonnaise serves to bind the dressing, and buttermilk adds creaminess.

Salt Savings

I cut the quantity of anchovies in half and used one-quarter the amount of Parmesan cheese while still retaining the salad's authentic flavor.

 

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