Special Diet Information
Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.
Lactose
Each serving contains 1 Tablespoon yogurt, which may be safe for those with lactose intolerance.
Sodium
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check for modified food starch in yogurt; use gluten free croutons in this dish. Lea & Perrins Worcestershire sauce, as sold in the United States, is gluten-free.
"I came, I saw, I conquered." --Julius Caesar
The refrigerator light goes on...
The original Caesar Salad used egg yolk and oil to make a mayonnaise combined with the lemon, parmesan and mustard. This version has the same terrific creaminess, is lower in calorie and ticks all the flavor boxes.
This recipe is rich, creamy, and tastes like any Caesar Salad because it has all the elements that your mouth expects. I will say this over and over: the best ingredients make great food.
The best part is that it has two elements (2 points) of your Mediterranean diet score. Veggies, yogurt, and great quality cheese all in a delicious, low-calorie salad.
Healthy Caesar Salad
Servings: 8 (of the dressing) | 1 small salad (3 leaves romaine with 1/2 cup croutons and 2 Tablespoons dressing)
Cooking Time: 15 Minutes (does not include chilling time)
This recipe can easily be multiplied, and the dressing keeps well, tightly sealed in the refrigerator, for about 5 - 7 days.
Ingredients
- 2 cloves garlic (minced)
- 1 Tbsp. Worcestershire sauce
- 1/4 tsp. fresh ground black pepper
- 2 Tbsp. fresh lemon juice
- 2 Tbsp. Dijon mustard
- 2 Tbsp. honey
- 1 1/2 oz. Parmigiano-Reggiano (grated)
- 1/2 cup non-fat yogurt
- 3 leaves romaine lettuce per single salad serving
- 1/4 cup reduced-fat croutons or gluten-free croutons per single salad serving
Place the garlic, Worcestershire sauce, pepper, lemon juice, mustard, honey, parmesan cheese, and yogurt in a blender or mini-chopper and process until smooth.
Chill for at least 2 hours.
Rinse the lettuce, drain, and dry in a salad spinner or by patting gently with paper towels.
Slice the lettuce crosswise and place in refrigerator until needed.
When ready to serve, place the romaine lettuce and croutons in a large bowl and drizzle with 2 Tablespoons dressing per serving. Toss gently and serve.
Nutrition Facts
Serving size: 1 small salad (3 leaves romaine with 1/4 cup croutons and 2 Tablespoons dressing)
Servings: 8 (of the dressing)
Amount Per Serving
| Calories 100 | Calories from Fat 23 |
| % Daily Value |
| Total Fat 2.5g | 3% |
| Saturated Fat 1g | 6% |
| Monounsaturated Fat 0g | |
| Trans Fat 0g | |
| Cholesterol 5mg | 2% |
| Sodium 250mg | 11% |
| Total Carbohydrates 14g | 5% |
| Dietary Fiber 3g | 10% |
| Sugars 7g | |
| Protein 7g |
| Vitamin A 41% | Vitamin C 6% |
| Calcium 5% | Iron 7% |
| Vitamin K 90mcg | Potassium 300mg |