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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

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; omit croutons or use gluten free croutons or snap-pea crisps instead.

 

"I came, I saw, I conquered."
-Julius Caesar

The refrigerator light goes on...

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.

Anchovies

About eight inches long, this small silver skinned fish is harvested from the Mediterranean, Atlantic and Pacific Oceans, as well as the Black Sea. They are now available fresh in this country and are low in sodium and fat.

Thinking of anchovies usually calls to mind those sold in little rectangular cans. These are small filets that have been salt cured and packed in oil.

Most people would say they don't like anchovies, but used carefully, they can add a rich, salty flavor to recipes. It doesn’t take much – usually 2 – 3 in a recipe. Each filet has about 150 mg of sodium, so when adding to a recipe, decrease the amount of salt.

2 canned anchovy filets = 17 calories, <1g fat, 0g sat fat, 0g mono fat, 2g protein, 0g carbohydrates, 293mg sodium, 7mg cholesterol


 

Healthy Caesar Salad



Servings = 8 | Serving size =1 small salad

Cooking Time = 15 Minutes

This recipe can be multiplied by 2.

The dressing keeps well tightly sealed in the refrigerator for about 5 – 7 days.

2 cloves garlic (minced)
2 anchovy filets
1/4 tsp fresh ground black pepper
2 Tbsp fresh lemon juice
2 Tbsp Dijon mustard
2 Tbsp honey
1 1/2 ounces Parmigiano-Reggiano (grated)
1/2 cup non-fat yogurt
8 heads romaine lettuce (1 per salad) (sliced crosswise)
1 cup reduced-fat croutons

Place the garlic, anchovies, pepper, lemon juice, mustard, honey, parmesan cheese and yogurt in a blender and process until smooth.

Chill for at least 2 hours.

Each salad requires 1 head of Romaine lettuce. Rinse the lettuce, drain and pat dry with a paper towel (or use a salad spinner). Slice crosswise and place in refrigerator until needed.

Toss together with the romaine lettuce and croutons. Serve.

Nutrition Facts

Serving size = 4 to 5 ounce salads

Servings = 8

.

Amount Per Serving

Calories 94 Calories from Fat 20
  % Daily Value
Total Fat 2g 4%
    Saturated Fat 1g 5%
    Monounsaturated Fat 1g  
    Trans Fat 0g  
Cholesterol 5mg 2%
Sodium 219mg 9%
Total Carbohydrates 14g 5%
    Dietary Fiber 4g 15%
    Sugars 8g  
Protein 6g  
Vitamin A 182% Vitamin C 67%
Calcium 16% Iron 10%
Vitamin K 161 mcg Potassium 457 mg
Magnesium 31 mg