Diet Caesar salad: 3 recipes, cooking features

None of the classic versions of Caesar salad can be called dietary. Wheat bread fried in oil and sauce, the lion's share of which is olive oil, make it high in calories. However, the snack is based on healthy foods with relatively low energy value: lettuce, fresh vegetables, chicken breast or seafood. You just need to slightly adjust the recipe of the dish, and dietary Caesar will decorate your dinner or even holiday table.

Dietary recipes for Caesar salad

When compiling a New Year's menu or a menu for some other holiday, supporters of proper nutrition try to choose a recipe for not only a tasty, but also a healthy salad. Diet Caesar salad is an ideal option for pp-nivers. There are few differences from the classic Caesar Caesar: croutons (if any) are made from bran or whole grain bread, the cheese is low in fat, and the dressing sauce is a special low-calorie one.
This set of products significantly reduces the calories in the world-famous salad. Calorie content of 1 serving (300 g) is no more than 250 kcal. This makes it possible to include it even in the daily diet during a diet.
Preparing the dish does not take much time, and the ingredients for it are readily available. I’ll share several options - they differ slightly in taste, but each is good!

Secrets of dietary options for the legendary salad

Italian-American Caesar Cardini came up with his famous salad from ingredients that were on hand.
Unexpectedly, the dish quickly gained popularity not only in the United States, but throughout the world.

Since 1924, many variations of it have appeared.

You can find recipes with chicken breast and turkey meat, beef and venison, ham and bacon.

Many chefs replace meat with seafood (crab meat, shrimp, tuna, sea or river fish fillet) in their original versions of this dish.

For dietary recipes, you can also use Chinese cabbage or white cabbage instead of lettuce (traditionally romaine lettuce).

The meat is used boiled, baked or fried in a dry frying pan with a non-stick coating.

Pieces of whole grain, rye or bran bread are dried in the oven or in a frying pan without adding vegetable oil. They will replace the croutons used in traditional recipes.

There is also a Caesar dressing - sauce made from sour cream, yogurt, or even any mayonnaise with additives. Choose the recipe you like for the New Year's table and start cooking. (photos and step-by-step cooking algorithm will help us!)

Chicken recipe

This version with chicken and regular cabbage is most similar in taste to the classic one.

It is better to take young cabbage - its leaves are more tender.

Ingredients:

cabbage - 100 g
fillet without skin and bones - 100 g
whole grain bread - 50 g
Parmesan cheese - 30 g
tomatoes (cherry) - 3-4 pcs.
chicken eggs - 2 pcs.
garlic - 1 small clove.

for the sauce:

yogurt - 50 ml
lemon juice - 1 tbsp.
salt - 1/4 tsp.
mustard - 1/4 tsp.
boiled yolk - 1 pc.

Preparation:

Boil the fillet (peeled from skin and fat) in salted water with the addition of spices. Cut the cooled meat into cubes or separate into small pieces.
Let's boil the eggs. Two are enough for us - we’ll take 1 yolk for dressing, and the rest for the salad.
Coarsely chop the cabbage and, adding a little salt, knead it with your hands.
Dry the bread, cut into cubes, in a hot frying pan until golden brown.
Cut the cheese very thinly into small petals or grate it. Cut the tomatoes into halves or quarters.
In a blender, beat all the ingredients for the sauce.
Let's warm up a flat plate a little and run a cut clove of garlic over the entire inner surface - we don't need the taste and pungency of garlic, but the smell is simply necessary for piquancy.
Place all the ingredients beautifully on the dish in layers: cabbage, meat, eggs, crackers, grated cheese. Pour in the sauce and garnish with cherry tomatoes.
Bon appetit!

Cooking with shrimp

Salad with shrimp and Chinese cabbage is a different taste.

We’ll make a dietary sauce for it using olive oil.

Whole grain crispbread is perfect for this.

We need:

Chinese cabbage - 200 g
shrimp – 300 g
whole grain bread - 1-2 slices
cheese - 50 g
tomatoes - 2-3 pcs.
small fresh cucumber - 1 pc.

for the sauce:

boiled egg yolk - 1 pc.
olive oil - 30 g
lemon juice - 1 tsp.
Dijon mustard - 1 tsp.
anchovies - 2 small fish.

Step-by-step preparation:

Chop the cabbage coarsely or tear it with your hands. Cut the tomatoes into slices into 4-8 pieces (depending on the size!). Chop the cucumber into cubes.
Boil shrimp in boiling salted water for 1-2 minutes. Cool and clean them.
Grind the cheese on a grater.
Break the bread into small pieces.
In a blender, mix all the ingredients for the sauce - the mass should be thick and homogeneous.
Place cabbage, vegetables and shrimp in a salad bowl. Sprinkle with cheese and add pieces of bread. Pour over the sauce.
Serve to the table.

Homemade diet Caesar roll

I really like the option of serving salad “packed” in thin Armenian lavash; this deliciousness is called Caesar roll. And the ingredients for it and the dressing are the same: vegetables, chicken, Parmesan cheese, a mixture of yogurt and mustard. But all this, wrapped in pita bread, turns into not just a snack, but a full-fledged lunch and even sometimes dinner - there is a lot of protein in the composition. Here is just a video with the preparation of the Caesar fitness roll and indicating its kbju:

Honey sauce without eggs for Caesar salad

Ingredients

honey - 30 gr.
olive oil - 100 ml.
soy sauce - 25 ml.
mustard powder - 20 gr.
granulated garlic - 5 gr.
lemon juice - 50 ml.

The honey sauce for Caesar salad turns out to be very tender, despite the fact that the recipe does not include eggs.

Preparation

1. Mix mustard powder with honey, add oil, soy sauce, lemon juice.
2. Use a blender and bring the mixture to a homogeneous state. Season with garlic, do not add salt.
The Caesar salad dressing is ready. Agree, at home everything is as simple as shelling pears!

Advice from experienced pp experts

My name is Irina, I am the owner and administrator of the site, as well as the author of most of the recipes and articles. I love to cook simple and healthy delicacies. Certified gym instructor, personal trainer. She completed a course on nutrition and health at Stanford University, Stanford Introduction to Food and Health, as well as a course at Ludwig Maximilian University of Munich (LMU) Nutrition and Lifestyle in Pregnancy (about nutrition and lifestyle during pregnancy).

Source: pp-vkusno.ru

RECIPE FOR DIET CAESAR SALAD WITH CHICKEN

Caesar salad is a traditional salad that is familiar to almost every modern person.
Caesar is one of the most popular dishes in North American cuisine. There are many options for preparing this salad. The salad is often prepared with chicken, shrimp, and turkey meat. The classic recipe uses only 3 main ingredients - lettuce, wheat croutons, and Parmesan cheese.

Dietary recipe: DIET CAESAR SALAD WITH CHICKEN

Ingredients:

chicken breast fillet 100 gr
fresh romaine/iceberg lettuce leaves 200 gr
cherry tomatoes 5-6 pcs
quail eggs 7 pcs
whole grain bread 2 slices
Dijon mustard 1 tsp.
lemon juice 1 tsp.
garlic 1 clove
parmesan cheese 30 gr
olive oil 2 tbsp.
salt, pepper to taste

Rinse the chicken fillet and dry it with a paper towel. Season with salt and pepper.
Fry in a grill pan (or on an open grill) until golden brown.
Wash the lettuce leaves and dry. Tear into arbitrary, fairly large pieces.
Boil the eggs.
Cut the bread into small pieces. Dry in the oven or in a dry frying pan to make crispy crackers.
Slice the slightly cooled meat and set aside.
For the dressing, mix 3 yolks, a spoonful of Dijon mustard, garlic, lemon juice, olive oil, a little salt and 10 grams of cheese. Place all ingredients in a blender bowl and blend until smooth.
Mix the lettuce leaves thoroughly with the dressing (the dressing should completely cover each leaf).
Place lettuce leaves on a large dish, place chicken fillet, quail eggs (4 pieces) cut in half, and cherry tomatoes on top of them.
Crumble (or grate) Parmesan cheese on top.
Serve on a shared platter.

Calorie content per 100 grams of product is 98 Kcal.

Source: diet-world.ru

Mustard sauce for Caesar

Ingredients

liquid mustard - 25 gr.
olive oil - 120 ml.
“Parmesan” (grate) - 50 gr.
raw chicken yolk - 2 pcs.
lemon - ½ pc.
garlic (seasoning) - to your taste

Preparation

1. Mix the yolk base with fresh lemon juice and process the mixture with a blender until it forms a fluffy foam.
2. Add cheese, granulated garlic to your taste, mustard, butter. Beat the ingredients again and proceed to seasoning the dish.

Caesar salad for weight loss

The famous Caesar salad is an integral attribute of the holiday table. It's easy and quick to prepare. This is partly why it is served in many cafes and fast food restaurants. Today Caesar is served even in the McDonalds chain, but it is prepared differently there. McDonald's Caesar salad recipe includes a lettuce mix, breaded chicken cutlet, cherry tomatoes and shredded cheese, which is different from the classic Caesar salad recipe.

Caesar salad looks light and dietary, but it is not. The calorie content of the recipe is 150-200 kcal per 100 grams. For eating out and on holidays, it will be a good option when there are no less high-calorie and equally filling dishes. But if you want to lose weight, it’s better to make the classic Caesar salad recipe a dietary one.

How to make a salad more dietary?

The Caesar salad recipe can be made more dietary as follows:

Reduce the amount of vegetable oil. To the classic Caesar, add 2 tablespoons of oil per serving, which adds 180 kcal to the dish. Even if you reduce the oil to one teaspoon, you will not feel the substitution - the salad will still be as tasty, but its calorie content will decrease by 135 kcal.
Reduce the amount of cheese. The classic salad recipe uses 100 grams of Parmesan, which adds 392 kcal to the dish.
Replace cheese. Parmesan can be replaced with dietary Mozzarella, 100 grams of which contains 240 calories. There are more dietary cheeses, for example, hard cheese with 20-30% fat content.
Reduce the amount of bread. Traditional Caesar is prepared with the addition of 300 g of white bread. Use less, but make the crackers themselves smaller. This will make it seem like there are enough crackers in the dish.
More greens and fresh vegetables. They contain few calories and create volume not only on the plate, but also in the stomach.
Use fillet. No fried chicken cutlets like at McDonalds, but a whole baked fillet. Use kefir marinade to bake the breast; it will give the meat a delicate creamy taste.

By following the tips above, you will save calories. Don’t forget to watch your portions, since you can overeat even the most healthy and healthy dishes (calorizer). According to statistics, in restaurants, people overeat exactly the “right” food, thinking that healthy eating does not save on the waist.

Diet Caesar salad options

There are many dietary recipes for the popular salad. The calorie content of the simplest dietary Caesar salad recipe is almost 87 kcal. The recipe uses chicken breast, Chinese cabbage, quail eggs, cherry tomatoes and a small amount of Russian cheese. Since the salad contains two sources of fat - egg yolks and cheese, no oil is added. There is no bread in the recipe either.

If you don’t want to give up the crunchy element in your salad, then take diet bread instead of bread, and prepare a yogurt-based dressing. The recipe will look like this.

Diet Caesar salad with bread

Pre-bake the chicken fillet and then cut it into small pieces. Chop the lettuce leaves and tomatoes, break the bread as desired. Combine spices and salt with yogurt, mix and season the salad. 100 grams of this salad contains only 97 calories and 2 grams of fat. If you add tomatoes to the salad, the energy value of the serving will decrease by a couple of dozen calories. The more vegetables in the salad, the more dietary it is.

Diet Caesar with egg sauce

Please note that the calorie content of this Caesar has increased - 120 kcal per 100 grams of salad. Because the recipe uses butter and quail eggs.

The main feature of Caesar is a specific sauce, which is prepared on the basis of almost raw eggs. Eggs are added to already boiling water, boiled for one minute, then infused for another minute and beaten with Dijon mustard, butter and other spices (calorizator). For a dietary recipe, instead of one chicken egg, it is better to take two quail eggs. Quails do not suffer from salmonella and the calorie content of two small eggs is lower than one large one. Use raw quail eggs, and be sure to boil chicken eggs.

Recipes for diet Caesar sauce at home

Option 1

You can prepare a low-calorie dressing using this recipe:

Place 2 eggs in boiling water and boil for 1 minute, then remove from boiling water and break into a deep bowl. Whisk with a pinch of salt;
Squeeze the juice from half a lemon and mix it with 20 grams of Dijon mustard and 50 grams of Parmesan cheese. Whisk this mixture with the egg;
To give the salad sauce a nice color, you can add paprika. Rosemary and thyme will help diversify the taste;
Continuing to whisk, pour 100 grams of vegetable oil into the mixture in a slow stream.

Option 2

Another dietary version of your favorite Caesar salad dressing:

100 grams of any yogurt without additives;
10 grams of soy sauce;
half a lemon;
10 grams of balsamic vinegar;
spices to taste.

It’s not difficult to prepare – put all the ingredients in a blender and mix. Then squeeze the lemon on top, add spices to taste and beat again until tender.

Option 3

For the next version of dietary Caesar salad dressing you will need:

pour 150 grams of low-fat sour cream or yogurt into the blender bowl,
squeeze 2 cloves of garlic through a press,
add 1 small spoon of mustard and 2 chopped pickled cucumbers.

Buy delicious organic Caesar sauce on the iHerb website and get a 5% using promo code AIH7979

Diet Caesar salad

The crunch of freshly fried bread, the rich taste of a creamy dressing, cheese that melts in your mouth, tender pieces of chicken and the fragrant smell of garlic... Caesar salad is one of the most delicious dishes. But what if we are on the path to achieving an ideal figure?

Proper nutrition, calorie calculations, long-term weight loss. We have found the perfect solution - preparing a dietary option! This is an excellent alternative, absolutely not inferior in taste to the classic recipe. A few more advantages: you fully control the quality of each component and the cooking process, you can experiment with a set of products and take into account your taste preferences. So, let's prepare a diet Caesar salad!

A few secrets to reducing the calorie content of salad

We use low-calorie lean meat: boiled, steamed, baked. The ideal option is chicken, beef, shrimp. Smoked meats are excluded.
We prepare a light diet dressing yourself. (We have already raised the topic of homemade and store-bought mayonnaise and considered their advantages and disadvantages). By the way, follow the link for the best recipes for homemade mayonnaise, take note!
We prepare crackers at home - from rye bread, dry them in the oven. You can use diet bread.
We use low-calorie cheeses: tofu, mozzarella, suluguni, feta cheese, feta.
Instead of lettuce we use Chinese cabbage.
We use fresh, boiled or baked vegetables.

Caesar salad sauce: dietary options

Natural Greek yogurt (you can use low-fat sour cream), a clove of garlic, parsley, salt, black and red pepper, a little mustard and lemon juice - an ideal dietary dressing for Caesar salad. And then for those who like to experiment with flavors.
You can experiment with Greek yogurt; an interesting option comes out by adding one of the blue cheeses. And the abundance of greens and Dijon mustard make the taste incredibly bright.
Anchovies (don’t worry, this fish is often used in dressings; it does not give a characteristic fishy smell and taste, but gives a pleasant saltiness), olive oil, lime juice, a pinch of sugar.
Avocado, wine vinegar, olive oil, lemon, salt, pepper.
Olive oil, grated ginger, soy sauce, pomegranate seeds.

Caesar salad: low-calorie recipes at home

The bright, juicy sauce pairs well with all types of greens, so take a classic dish and experiment with some Brussels sprouts or escairola. You can also use different types of bread for the croutons (prefer whole grain) or go gluten-free and add roasted nuts instead (preferably low-calorie ones - pistachios, cashews).

Diet Caesar salad with chicken. The composition is no different from the classic recipe, but just a couple of touches make it harmless to our figure and health. We do not fry the chicken, but boil it or bake it in the oven. Dry the rye bread crackers in the oven without oil! Place on a plate: lettuce leaves covered with a veil of grated low-calorie cheese, chicken, sauce, croutons, cheese, quail eggs and cherry tomatoes, sauce. Chicken can be replaced with boiled beef.
Diet Caesar salad with mushrooms. Any will do: champignons, chanterelles, honey mushrooms, butter mushrooms, saffron milk caps, oyster mushrooms, white mushrooms. Mushrooms are low in calories and at the same time fit perfectly into salads in terms of taste.
With shrimps and sea cocktail. This option is ideal for exotic lovers. The shrimp can be boiled and then lightly grilled. The seafood cocktail is fried with a minimum amount of oil. Dressings with soy sauce are ideal for this option.
Caesar roll. An interesting option for serving to guests. All ingredients of any salad option are wrapped in pita bread and lightly grilled.
Caesar burger . Another way to please your guests. The bun should be made from whole grain flour. It will be especially healthy and tasty if you use a bun made from buckwheat flour.

Diet Caesar salad is the best option for losing weight. You can indulge in your favorite dish, enjoy the amazing taste and even cook Caesar for the holiday table! Start with a classic recipe and then let your imagination run wild! A portion of a delicious, healthy salad will delight not only you, but all your guests!

Source: pitanieives.ru

Can you eat Caesar salad on a diet?

If you work with the recipe of the classic version, then it will be able to satisfy the needs of people watching their figure.

To make the salad lighter, you should choose vegetables whose calorie content will not exceed 25 kcal/serving. Preference should be given to boiled and baked ingredients, because fried and pickled ingredients are higher in calories.
To prepare a salad, a few pieces of lean meat are enough. This could be chicken, boiled egg, shrimp, salmon, tuna or low-fat cottage cheese.
Anything that is crunchy and requires deep frying should be avoided. The structure of the salad allows for the presence of only one higher-calorie product.
For dressing, you need to choose light options - olive oil, lemon juice, soy sauce or vinegar. To ensure that the salad is sufficiently seasoned, a few spoons of sauce are enough.
The best cheeses for salads are tofu, feta cheese or hard varieties with a low fat content.

Caesar diet recipe calorie content

This set of products significantly reduces the calories in the world-famous salad. Calorie content of 1 serving (300 g) is no more than 250 kcal. This makes it possible to include it even in the daily diet during a diet. Preparing the dish does not take much time, and the ingredients for it are readily available. I’ll share several options - they differ slightly in taste, but each is good!

Secrets of dietary options for the legendary salad

Since 1924, many variations of it have appeared.

You can find recipes with chicken breast and turkey meat, beef and venison, ham and bacon.

Many chefs replace meat with seafood (crab meat, shrimp, tuna, sea or river fish fillet) in their original versions of this dish.

For dietary recipes, you can also use Chinese cabbage or white cabbage instead of lettuce (traditionally romaine lettuce).

The meat is used boiled, baked or fried in a dry frying pan with a non-stick coating.

Pieces of whole grain, rye or bran bread are dried in the oven or in a frying pan without adding vegetable oil. They will replace the croutons used in traditional recipes.

Chicken recipe

This version with chicken and regular cabbage is most similar in taste to the classic one.

It is better to take young cabbage - its leaves are more tender.

Ingredients:

cabbage - 100 g
fillet without skin and bones - 100 g
whole grain bread - 50 g
Parmesan cheese - 30 g
tomatoes (cherry) - 3-4 pcs.
chicken eggs - 2 pcs.
garlic - 1 small clove.

for the sauce:

yogurt - 50 ml
lemon juice - 1 tbsp.
salt - 1/4 tsp.
mustard - 1/4 tsp.
boiled yolk - 1 pc.

Preparation:

Boil the fillet (peeled from skin and fat) in salted water with the addition of spices. Cut the cooled meat into cubes or separate into small pieces.
Let's boil the eggs. Two are enough for us - we’ll take 1 yolk for dressing, and the rest for the salad.
Coarsely chop the cabbage and, adding a little salt, knead it with your hands.
Dry the bread, cut into cubes, in a hot frying pan until golden brown.
Cut the cheese very thinly into small petals or grate it. Cut the tomatoes into halves or quarters.
In a blender, beat all the ingredients for the sauce.
Let's warm up a flat plate a little and run a cut clove of garlic over the entire inner surface - we don't need the taste and pungency of garlic, but the smell is simply necessary for piquancy.
Place all the ingredients beautifully on the dish in layers: cabbage, meat, eggs, crackers, grated cheese. Pour in the sauce and garnish with cherry tomatoes.
Bon appetit!

Cooking with shrimp

Salad with shrimp and Chinese cabbage is a different taste.

We’ll make a dietary sauce for it using olive oil.

Whole grain crispbread is perfect for this.

We need:

Chinese cabbage - 200 g
shrimp – 300 g
whole grain bread - 1-2 slices
cheese - 50 g
tomatoes - 2-3 pcs.
small fresh cucumber - 1 pc.

for the sauce:

boiled egg yolk - 1 pc.
olive oil - 30 g
lemon juice - 1 tsp.
Dijon mustard - 1 tsp.
anchovies - 2 small fish.

Step-by-step preparation:

Chop the cabbage coarsely or tear it with your hands. Cut the tomatoes into slices into 4-8 pieces (depending on the size!). Chop the cucumber into cubes.
Boil shrimp in boiling salted water for 1-2 minutes. Cool and clean them.
Grind the cheese on a grater.
Break the bread into small pieces.
In a blender, mix all the ingredients for the sauce - the mass should be thick and homogeneous.
Place cabbage, vegetables and shrimp in a salad bowl. Sprinkle with cheese and add pieces of bread. Pour over the sauce.
Serve to the table.

Homemade diet Caesar roll

Sour cream dressing for Caesar salad

Ingredients

sour cream/natural yogurt - 230 gr.
garlic teeth - 3 pcs.
liquid mustard - 10 gr.
raw chicken yolk - 2 pcs.

Caesar salad sauce can be made with sour cream or natural yogurt if you are watching your figure. At home, everything is done simply.

Preparation

1. Beat the yolks with a fork and combine with mustard. Add crushed garlic cloves. If desired, beat the mixture with a blender.
2. Season with your favorite spices to suit your taste. Add yogurt/sour cream and mix well again. Cool and start seasoning the dish!

Advice from experienced pp experts

This is a PP recipe: A dietary dish prepared in accordance with the principles of proper nutrition.

The main secret of a juicy salad is its sauce. The sauce brings out the flavor of the ingredients in the salad. Homemade sauce is a healthy alternative to store-bought ingredients.

Low-fat sour cream 100 gr.
Mustard 1 tbsp. l.
Garlic 1 pc.
Spices 1 tsp

Calories: 170 kcal

Prepare sour cream, mustard, garlic and spices.

Add mustard to the bowl with sour cream and stir.

Add finely grated garlic and stir.

Healthy Caesar salad dressing is ready. Bon appetit!

How to prepare the Caesar diet dish

Cut the smoked chicken breast into small pieces (longitudinal or cubes).
Grate the cheese on a fine grater.
Finely chop the Chinese cabbage.
Cut the tomatoes into halves, cut the eggs in half.
Mix all prepared ingredients in one bowl. Diet Caesar is ready!

Smoked chicken breast – 50 gr.
Peking cabbage – 50 gr.
Cherry tomatoes – 100 gr.
Quail egg – 4 pcs.
Russian cheese – 20 gr.

Nutritional value of the Caesar diet dish (per 100 grams):

Source: vkusnoidoma.ru

Cheese sauce for Caesar

Ingredients

olive oil - 30 ml.
Parmesan cheese (grate) - 50 gr.
egg - 1 pc.
anchovies - 4 pcs.
lemon juice - 15 ml.
garlic cloves - 2 pcs.
liquid mustard - 15 g.

Dressing for Caesar salad with the addition of cheese turns out exquisitely tender. For cooking at home, you can use parmesan or any other hard type.

Preparation

1. Chop the anchovies and combine with crushed garlic cloves. Add lemon juice and olive oil. Using a blender, bring the mixture until smooth.
2. Now add mustard, grated cheese, egg. If you wish, you can add your favorite spices. Continue whisking the ingredients. Done!