Caesar salad for diet

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Ingredients

For the salad

  • 1-2 romaine or tochadero lettuce
  • 2-4 anchovy fillets per plate
  • 1 large chicken breast
  • 1 handful natural almonds (per person)
  • 2 tablespoons caesar sauce per dish
  • A few notches Parmesan or aged cheese
  • 1 hard-boiled egg per person (optional)

For the caesar sauce

  • 2 eggs
  • 60 gr Manchego cured cheese
  • 15-20 gr balsamic vinegar of modena
  • 4 Anchovies well drained
  • C/n (20 cl approx) Extra virgin olive oil
  • Juice of 1/2 lemon

Lets go cook

  1. The first thing for a good sauce is to select the ingredients well, for which it is almost essential to look carefully at the labels. Almost everything they sell is «balsamic creams», which already tells me that the first 3 ingredients will have added sugar. Look for a vinegar that does not contain sugar as an ingredient, the main ingredient has to be vinegar and with less than 1g of salt per 100 ml. I found this in carrefour.
  2. Another important part is the cheese that we use. My recommendation is that you use some cured cheese in which the main ingredient is sheep’s or even goat’s milk. This way we will get more flavor and it is easy to find Spanish products that are very good and are cheaper than Parmesan. Another clue, the ones that come mixed with cow’s milk are usually cheaper
  3. For the sauce, we start with a couple of eggs, the cheese, the anchovies, the lemon juice squeezed by hand and sherry vinegar. Blend, but not too much, for about 5 seconds at speed 5. Then add the oil in a fine stream through the hole in the bowl while blending at a constant speed 5. The amount of oil is adjustable but it is important that the stream falls constant for at least least 30 seconds. Then, we program at speed 5-10 for 1 minute.
  4. We tested the texture by dropping a string from the spoon into the glass. To make it thick but well loose, you may need a little more oil, for which we would close again by pouring a trickle of oil through the nozzle at speed 5. As the sauce already has cheese and anchovies, we are not going to add salt to the mixture in the salad bowl, and no oil either. AND BEWARE, it has an egg so we can keep it in the fridge for 2-3 days. Serve and store, do not leave it at room temperature
  5. Let’s go with the chicken, we put a frying pan with a few drops of olive oil to heat up. We take a chicken breast and cut it to taste. My suggestion is in semi-thick strips to have something to chew and feel the fibers of the breast well. You can also take advantage of the leftover roast chicken breast or heat and chop the fillets that you have left over from another meal.
  6. Whether we use a fresh breast or chicken from leftovers, my recommendation is that once cooked and before putting it in the salad, you cut it and brown it a little in a hot pan. This way it gets more color, aroma and flavor.
  7. On which lettuce to use the most faithful to the recipe would be to use the romaine. But recently I discovered that with tocadero lettuce it is also spectacular. Both are equally recommended, although regarding the nutritional aspect, color is very useful for me. Lettuces with greener leaves tend to contain more chlorophyll, which favors that they contain less natural sugars than others
  8. We peel the lettuce, wash the leaves and put them to drain. We take the large lettuce leaves, break them with our hands and place them in the bowl, on top of the chicken pieces cut to taste. Add a couple of split anchovies to taste and spread them over the salad. Do not put too many because the sauce is already quite salty
  9. We added to our salad plate about 2 tablespoons. We are NOT making a salad, and since the sauce has a slightly thick consistency with little it impregnates a lot. This helps to prevent a dregs of sauce from forming on the bottom, it is distributed well and less sauce is thrown away.
  10. Finally, we add the almonds instead of bread crusts, making a great contrast of color and texture with the rest of the ingredients and without frying. Add a few flakes of cheese on top with the help of a peeler so that they can be seen and enhance the texture of the dish before serving it on the table.