Healthy Recipes

Chicken Ceasar Salad
dashed separator
Servings: 2
Ingredients and Preparation
Ingredients Measures
Whole wheat bread, sliced into ½-inch cubes 3 slices
Olive oil 2 + 2 teaspoons
Garlic cloves, minced 1 + 1
Parmesan cheese, grated 1 + 1 tablespoon
Chicken cutlets 6 ounces
Salt ¼ teaspoon
Freshly ground pepper to taste
Juice of ½ lemon
Low-fat mayonnaise 2 tablespoons
Worcestershire sauce ¼ teaspoon
Anchovy fillet, chopped (optional) 1
Romaine lettuce, washed, cut into ribbons, and dried 1 head

  1. Preheat the oven to 350˚F.
  2. In a small bowl, toss together bread cubes, 2 teaspoons olive oil, garlic, and 1 tablespoon of Parmesan cheese. Distribute croutons onto a baking sheet and bake in the oven, tossing occasionally, for about 10 minutes, until golden. Remove and let cool.
  3. Heat 2 teaspoons of the oil in a large nonstick skillet over medium heat. Season chicken with the salt and pepper and cook for 2-3 minutes on each side, until lightly browned and cooked through. Remove from skillet and set aside. Once chicken has cooled off a bit, slice into strips.
  4. In a blender, combine lemon juice, mayonnaise, Worcestershire sauce, anchovy fillet, and remaining garlic and Parmesan cheese. Process until smooth.
  5. Toss together lettuce and dressing and distribute onto plates. Top each plate with chicken and croutons.

3 very lean meats; 3 fats; 1.5 starches; 1 vegetable

Side Suggestions: Whole Wheat Baguette

Nutrition Facts
Serving Size 1
Calories 380
Total Fat 19 g
Saturated Fat 4 g
Sodium 863 mg
Total Carbohydrate 26.5 g
Dietary Fiber 5 g
Protein 28.5 g
dashed separator
healthy living calculator
Current Research From Top Journals

Music May Improve Sleep Quality in Adults with Insomnia
October 2015

Insomnia can make your days miserable and a cure can be hard to find. There are some medications but there is some worry with side effects and the potential for addiction. Music is side effect free and according to this study may help you find sleep.

dot separator
previous editions

CPAP May Help Older Adults with Obstructive Sleep Apnea
September 2015

Water Before Meals May Promote Weight Loss
August 2015

Fecal Transplants Induce Ulcerative Colitis Remission
July 2015

dashed separator


Our Free Newsletter
click here to see all of our uplifting newsletters »