Caesar Salad Makeover


Caesar Salad Makeover

Caesar salad is a delicious appetizer or lunch, but often Caesar dressing adds unnecessary fat and calories to an otherwise healthy dish. Watch as Kinzie from To Cheese or Not to Cheese? gives your Caesar salad a low-calorie makeover!

Creamy Yogurt Base:

  • 1 cup Greek plain nonfat yogurt*
  • 1 cup silken tofu, drained
  • 1 tbls roasted garlic
  • 1 tbls white wine vinegar
  • 1/2 tsp Worchestershire sauce
  • dash Tabasco sauce (to taste)
  • 1/2 tsp salt
  • 1/4 tsp white pepper

Dressing:

  • creamy yogurt base (see above)
  • 1 tbls roasted garlic
  • 1 1/2 tsp fresh garlic, minced
  • 1 tbls anchovy paste (Meatless Monday encourages you to try replacing the anchovies with minced, oil-cured olive)
  • 1 tbls Dijon mustard
  • 1 tbls lemon Juice
  • 1 tbls extra virgin olive oil
  • 1/4 tsp salt
  • 1/2 tsp black pepper
  • 1 tsp Italian parsley, minced

Serve:

  • 2 heads romaine lettuce
  • croutons (6 per plate)
  • Parmesan cheese (1 tbls per plate for garnish)

Yogurt Base:

*Greek yogurt is ideal for this recipe, because the whey has already been removed. To use regular nonfat yogurt, strain the yogurt with a cheesecloth and strainer. Then put in the refrigerator for one hour, to solidify.

Drain the liquid from the tofu and pat dry with paper towels. Combine yogurt, tofu and roasted garlic in food processor and blend for about 3 minutes. Add white wine vinegar, worchestshire sauce, tobasco, salt & pepper and blend for another 3 minutes.

Dressing:

To the yogurt base (still in food processor), add roasted & raw garlic, anchovy paste, dijon mustard, lemon juice and olive oil and blend for about a minute. Add salt, pepper and parsley and pulse 3-4 times to combine.

Pour dressing over romaine lettuce and top with croutons (optional) and Parmesan cheese.

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Nutrition Information

Caesar Salad Makeover

Servings per Recipe: 8

Amount per Serving

Calories:  112

Calories from Fat:  46

Total Fat:  5.2g

Saturated Fat:  1.4g

Cholesterol:  7mg

Sodium:  469mg

Potassium:  546mg

Carbohydrates:  9.7g

Dietary Fiber:  3.5g

Protein:  8.8g

Sugars:  4.6g

View Our Nutritional Guidelines

The U.S. Food and Drug Administration (FDA) recommends 2000 calories a day as a reasonable average guideline for most American adults. Click here to learn how you can use the Monday 2000 to reset the calorie budget you have to spend each day. For specific calorie recommendations based on your age, metabolism and medical history, consult your doctor or nutritionist.

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