Hail Caesar:
ChefMD® Healthy Recipe
Aired on Lifetime Television
October 12 and November 23, 2008
Show 521
Download Recipe PDF
Food as MedicineSM Tip: Allicin helps protect against microbes that can contribute to tuberculosis and dysentery.
Culinary Taste Tip: Rinse and drain canned anchovy fillets for the least salt and cleanest flavor.
Culinary Technique Tip: When making your croutons, start with multigrain whole wheat bread instead of white for a heartier texture and flavor – and more nutrients.
Healthy Easy Caesar Salad
Preparation time: 25 minutes
Cooking time: 0 minutes
Servings: 4
Calories: 285 per serving (29% from fat)
Ingredients
2 slices whole wheat or multigrain bread
Freshly ground black pepper
Olive oil cooking spray
4 teaspoons extra virgin olive oil
1 tablespoon each: Worcestershire sauce and fresh lemon juice
1 teaspoon each: anchovy paste and finely shredded lemon peel
1 clove garlic, minced
8 cups organic small whole romaine lettuce leaves
1 (15 oz.) can no salt added chickpeas (garbanzo beans), rinsed and drained
8 bottled anchovy fillets, rinsed and drained
1/4 cup finely grated Parmigiano-Reggiano cheese
Preparation
Heat oven to 450F. For croutons, cut bread into 1/2-inch cubes and arrange in a single layer on a baking sheet. Sprinkle cubes with fresh pepper to taste and coat with olive oil spray. Bake 6 to 8 minutes or until golden brown and crisp. Set aside.
Meanwhile, for dressing, whisk together olive oil, Worcestershire sauce, lemon juice, anchovy paste, lemon zest and garlic. Arrange lettuce leaves on four serving plates. Arrange anchovies, croutons and chickpeas over salads. Drizzle dressing over salads and top with cheese. Serve with additional freshly ground black pepper if desired.
Substitution
If romaine lettuce hearts are not available, substitute 8 cups torn romaine lettuce.
Tip
Look for packaged organic romaine lettuce hearts such as Andy Boy brand in the produce section of the supermarket. Jars of anchovy fillets (usually imported from Italy) are available by the canned anchovy fillets in the supermarket. The jar makes storing the remaining anchovies easier than the tins. The anchovies will keep up to 1 month.
Nutritional Analysis:
Total fat (g): 9.5; Fat calories (kc): 86; Cholesterol (mg): 11; Trans fatty acids (g): 0; Saturated fat (g): 2.1; Polyunsaturated fat (g): 1.5; Monounsaturated fat (g): 4.6; Fiber (g): 8.3; Carbohydrates (g): 37; Sugar (g): 3.9; Protein (g): 14; Sodium (mg): 626; Calcium (mg) 171.