Exercise Clinic
Grilled Chicken Caesar Salad

Grilled Chicken Caesar Salad

Classic Caesar with grilled chicken and homemade dressing

💪 High Protein
🥗 Low Carb
✓ Diabetes Friendly

35m

Total

320

Calories

40g

Protein

4

Servings

Nutrition Information

8g

Carbs

3g

Fiber

5g

Net Carbs

14g

Fat

Blood Sugar Impact

Glycemic Index (GI)

Low

20

Absorption speed

Glycemic Load (GL)

Low

1

Total impact per serving

💡 GI measures absorption SPEED, GL measures TOTAL IMPACT on your blood sugar.

Ingredients

  • 1.5 lbs Chicken breast
  • 2 heads Romaine lettuce (chopped)
  • 1 cup Parmesan cheese (shaved, divided)
  • 4 Anchovy fillets (minced)
  • 3 cloves Garlic (minced)
  • 1 tbsp Dijon mustard
  • 3 tbsp Lemon juice
  • 1/3 cup Olive oil
  • 1 tsp Worcestershire sauce
  • 1 Egg yolk (raw or pasteurized)
  • 1/2 tsp Black pepper (freshly ground)

Instructions

  1. 1

    Season chicken with salt, pepper, and a drizzle of olive oil

  2. 2

    Grill or pan-sear for 6-7 minutes per side until cooked through (165°F)

  3. 3

    Let rest for 5 minutes, then slice into strips

  4. 4

    While chicken cooks, make dressing: In a bowl, mash anchovies and garlic into a paste

  5. 5

    Add egg yolk, Dijon mustard, lemon juice, and Worcestershire sauce

  6. 6

    Whisk vigorously while slowly drizzling in olive oil until emulsified and creamy

  7. 7

    Stir in 1/4 cup grated parmesan

  8. 8

    Season with black pepper

  9. 9

    In a large bowl, toss chopped romaine with dressing

  10. 10

    Add most of the remaining parmesan and toss again

  11. 11

    Divide salad among 4 plates

  12. 12

    Top each with sliced grilled chicken

  13. 13

    Garnish with remaining parmesan shavings

  14. 14

    Add extra black pepper if desired

  15. 15

    Serve immediately

💡 Tips

  • •Use pasteurized egg if concerned about raw eggs
  • •Can make dressing without anchovies but they add umami depth
  • •Dressing can be made 2 days ahead
  • •Add crispy bacon bits for extra flavor