If we had to classify our favorite salad of all time, Caesar would be number one. This salad has everything we love: a spicking sauce, a crispy Roman, experienced croutons and a generous amount of walnut Parmesan – all together perfectly. Although this salad is known for its wealth, there is a lighter version that is equally delicious. You only need to make the sauce with Greek yogurt instead of yolks and olive oil. Nutrition professionals swore for this exchange, as it creates this exclusive creamy sauce with less fat. Yogurt also adds a beautiful flavor, which wakes up the flavors of the other salad ingredients. Here is more about why Greek yogurt is the perfect healthy addition to Caesar salad and an easy recipe to prepare it at home!
The Basics of Caesar Salad
The star of this salad is the sauce, which traditionally contains egg yolks, olive oil, lemon juice, garlic, anchovies, dijon mustard, Parmesan cheese and workstershire sauce. This sauce is thrown with lettuce and Romaine croutons before being decorated with more Parmesan. The combination of ingredients creates a sharp and creamy salad that Italian chef Caesar Cardini is credited with inventing in the 1920s in his Tijuan restaurant, Mexico. Since then, it’s a basic salad option in restaurants everywhere.
Is the Caesar salad healthy?
Although Caesar’s salad is the restaurant’s favorite, it’s something you may have to enjoy in moderation. A portion of this salad of the Ninety Nine restaurant chain contains 450 calories and 33 grams of fat. Most of this comes from the combination of yolks and oil in the sauce. Fat is associated with helping energy absorption and vitamins; However, much of this can increase your risk of cancer and diabetes. Fortunately, there is a home version of this salad with a sauce that will not give in your daily fat intake!
Nutritionist secret to make a less pleasant dressing
For an illuminated version of Caesar’s sauce, Catherine Rall, a nutritionist registered with Happy V (a welfare company), wears Greek without fat yogurt instead of eggs and oil. “This is a simple change in the dressing that will give you a dish with less fat, more protein and some probiotics to boot,” she says. A cup of this yogurt contains about 187 calories and fat without fat, making it perfect for a nutritious salad sauce. Then you can add ingredients like Parmesan, lemon juice and workstershire to the classic flavor of the Caesar salad!
How to make a healthy homemade caesar
Below, Yelena Wheeler, RDN, registered nutritionist and health writer of Endomondo, shares her Caesar salad with yogurt sauce recipe. This dressing contains no anchovies, which increase the tasty taste of the mixture (usually called “umami”). But one or two canned anchovies can be added to an extra delicious salad that is also nutritious.
Caesar salad with yogurt sauce
Ingredients:
Salad base and roofs:
- 2 large heads, washed, dried and bites
- Grated Parmesan cheese
- Simple or experienced croutons
Medicine:
- 1 cup Greek yogurt without fat
- ¼ cup grated Parmesan cheese
- ¼ cup lemon juice squeezed
- 2 garlic cloves, approximately chopped
- 3 teaspoon. Dijon mustard
- 1 teaspoon. WORCESTERSHIRE SAUCE
- ⅛ TSP. sea salt
- ⅛ TSP. black pepper
Instructions:
- Harvest: 6 portions
- In a food blender or processor, mix all ingredients to wear until smooth and creamy. Prove and adjust the flavor if necessary. Reserve.
- In a large clean bowl, mix lettuce and croutons with the desired amount of soaked. Once the lettuce is fully coated, serve on individual bowls or large bowl. Sprinkle with extra grated Parmesan and have fun!
- Observation: Any remaining sauce can be placed in an airtight container and stored in the refrigerator for three to four days.
Some shortcuts allow you to prepare these César Nachos salads much faster!
5 ways to wear a Caesar salad
Turning your Caesar made on time into a full meal is as simple as adding any of these five ingredients!
1. Boiled chicken breast
Grilled or roasted chicken breast slices add a healthy touch to your bowl of vegetables.
2. Sliced cherry tomatoes
The cherry tomatoes give the Salad Caesar Sweetness enough to balance the poignant sauce.
3. Grilled shrimp
Sweet and soft grilled shrimp creates a salad that will surely fill it.
4. Boiled eggs
Some chopped boiled eggs provide salad with a buttered flavor.
5. Crunchy Chickpeas
These chickpeas add extra crisis and an increase in protein to the salad.
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