Chicken Caesar salad
Chicken Caesar salads are commonly thought to be a fairly healthy food. Certain components of this salad are healthy, but there are other parts to avoid.
Ingredients
Some common ingredients in a chicken Caesar salad include chicken, romaine lettuce, oil, Parmesan cheese, anchovies, garlic, lemon juice and eggs. Depending on the amounts of each of these ingredients, a chicken Caesar salad can be a healthy option or a caloric nightmare
Restaurant Nutrition Facts
The calorie count for a chicken Caesar salad depends on where you eat. The chicken Caesar salad at Chili's contains a whopping 1,010 calories and 76 grams of fat. Panera Bread's half portion of its chicken Caesar salad has 250 calories and 14 grams of fat. Be sure to check the restaurant's nutrition facts before you order the salad.
Healthy Components
Lettuce is a low-calorie, nutrient-dense food. Many Caesar salads contain romaine lettuce, which is a very healthy type of lettuce. Chicken is a lean protein source, and grilled chicken options are healthy. Anchovies contain heart-healthy Omega-3 fatty acids and are a healthy part of Caesar dressing. Also, look for dressings made with olive oil, which includes healthy monounsaturated fats, which can lower your risk of heart disease. Garlic and lemon juice are also low-calorie, healthy ingredients in many Caesar salads.
Unhealthy Components
Fried chicken can add loads of calories and fat to chicken Caesar salads. Cheese is also a prime culprit that adds calories and fat to most chicken Caesar salads. Be sure to order your salad without items like croutons, which are often fried in oil or butter.
Healthy Caesar Salad Recipe
Making your own healthy chicken Caesar salad can save you hundreds of calories. Combine fresh romaine lettuce with grilled chicken breast, and add the following ingredients to make a healthy Caesar dressing: 2 tsp. reduced fat mayo, 1/4 tsp. olive oil, 1/4 tsp. red wine vinegar, 1/8 tsp Worcestershire sauce, 1/2 tsp. lemon juice, garlic powder to taste and fresh black pepper. Add 1 1/2 tbsp. of Parmesan cheese on top of the salad, and you have yourself a healthy chicken Caesar salad with the following nutrition facts: 220 calories, 7 grams of fat and 25 grams of protein.
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