Caesar Salad
(l
ow fat, low calorie, and low carbohydrate recipe)

Anchovies & Anchovy Paste

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My all-time favorite salad is the Caesar Salad. To many, including myself, this is the king of salads. Following is my delicious low-fat version of this salad. Your guests will never know the difference! To learn about the history of Caesar Salad, check out my History of Salads and Salad Dressings.

For more great Low Fat Recipes, Low Calorie Recipes, Low Carbohydrate recipes, and Diabetic  Recipes, check out my Diet Recipe Index.  Also check out my Nutritional Chart for fat grams, fiber grams, and calories for all your favorite foods.

Check out Linda's wonderful Salad and Salad Dressing Recipes.


Caesar Salad

1 to 2 finely chopped or minced garlic cloves with inner green germ removed)
1
anchovy fillet, mashed*
Pinch of salt
Juice of one
lemon**
3 drops Worcestershire sauce
1/2 cup low-fat or reduced fat mayonnaise***
2 to 3 tablespoons water (to achieve desired thickness)
4 tablespoons (1/4 cup) freshly grated Parmesan cheese (Parmigiano Reggiano), divided
Romaine lettuce, hearts and tender leaves only
Coarsely ground black pepper

* Use only good-quality Spanish or Portuguese anchovies in your dressing. Anchovy paste may be substituted (approximately two inches squeezed from the tube will provide the equivalent taste of one anchovy fillet).

** Fresh lemon juice is essential. Some chefs squeeze the lemon through a cheesecloth to ensure that only the juice ends up in the salad. If you are careful to keep the lemon seeds out of the salad, a simple squeeze will do.

*** You can cut the fat even more if you use fat-free mayonnaise. I personally like using the light or reduced fat mayonnaise as it gives better flavor.

To make dressing: In a bowl, whisk together the garlic, anchovy, and salt until blended. Whisk in the lemon juice, Worchestshire sauce, mayonnaise, and water. When the dressing is well combined   and to the desired thickness you wish, whisk in 2 tablespoons Parmesan cheese.

To assemble salad: Separate the Romaine leaves and discard the coarse outer leaves. Wash, drain, and pat with paper towels or spin dry the remaining leaves. Note: Lettuce should be prepared ahead of time and refrigerated until ready to use. Tear into bite-size pieces and set aside.

In a large salad bowl, add the Romaine lettuce pieces and the dressing, a little at a time; toss until coated. NOTE: I usually don't need to use all the dressing.

To serve: Divide the salad between chilled salad plates and sprinkle each salad with the remaining 2 tablespoons Parmesan cheese and coarsely ground pepper. Serve immediately with chilled forks.

Makes 6 medium-size salads.

Low-Fat Caesar Salad - Nutritional Information

I cannot guarantee the accuracy of the below information. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.

Item Amount Fat Grams Carbohydrates Grams Calories WW Points
garlic cloves 2 each 0 2 8 .7
anchovy fillet 1 each .4 0 8.4 .7
lemon juice 1 lemon .2 5.4 17 .8
mayonnaise, reduced fat 1/2 cup 0 8 80 5.8
Parmesan cheese 1/4 cup grated .8 8 92 3
lettuce, Romaine 1 head .1 3.8 30 1
Recipe Totals 9.6 27.2 235 12

Recipe makes 6 servings.

Each Serving Totals - 1.6 Fat Grams, 4.5 Carbohydrate grams, 39 calories, 2 WW Points