Chicken Caesar Salad

Active Time:

15 mins

Total Time:

40 mins

Servings:

Nutrition Profile:

Sesame-Free Nut-Free Healthy Pregnancy Soy-Free High-Fiber High-Protein Egg-Free

Jump to Nutrition Facts

Ingredients

1 1/2 teaspoons Dijon mustard, divided
1 teaspoon grated garlic, divided
1/4 teaspoon ground pepper, divided
8 ounces chicken tenders
4 tablespoons extra-virgin olive oil, divided
1/2 cup whole-milk plain strained (Greek-style) yogurt
5 tablespoons grated Parmesan cheese, divided
1 teaspoon lower-sodium Worcestershire sauce
1/2 teaspoon anchovy paste
1/4 teaspoon lemon juice
4 cups chopped romaine lettuce hearts
1/2 cup Caesar-seasoned croutons

Directions

Stir 1 teaspoon mustard, 1/2 teaspoon garlic and 1/8 teaspoon pepper together in a medium bowl until combined. Add chicken; toss until evenly coated.
Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the chicken; cook, turning once, until golden brown and a thermometer inserted into the thickest part registers 165°F, 6 to 9 minutes. Transfer to a cutting board and let rest for 5 minutes before slicing.

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
Meanwhile, whisk yogurt, 3 tablespoons Parmesan, Worcestershire, anchovy paste, lemon juice and the remaining 3 tablespoons oil, 1/2 teaspoon mustard, 1/2 teaspoon garlic and 1/8 teaspoon pepper together in a large bowl until creamy. Add lettuce; toss until well coated.

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
Divide the salad between 2 plates. Top each with croutons and sliced chicken; sprinkle with the remaining 2 tablespoons Parmesan.

To make ahead

Marinate chicken (Step 1), covered, in the refrigerator for up to 8 hours. Refrigerate dressing (Step 3) in an airtight container for up to 4 days.

Frequently Asked Questions

Is chicken tenderloin good for you?

Chicken tenderloin is that fingerling-shaped piece of meat that sits under the breast and against the breastbone. They’re typically sold as “chicken tenders” in the meat section of the supermarket. And yes, they’re good for you. Chicken tenderloins are white meat and are very similar in nutritional value to chicken breast, according to the USDA. This means that they’re a great lean protein source and offer other nutrients, including choline and B vitamins.
Is romaine lettuce healthy?

Romaine lettuce is a leafy green vegetable and, like other leafy greens, offers some impressive nutritional benefits. It’s an excellent source of vitamins A and K and a good source of folate. The nutrients in romaine lettuce have been shown to support bone, eye and skin health, as well as helping to reduce inflammation and risk of diseases like heart disease, diabetes and certain types of cancer.
Can I make my own croutons for this recipe?

Absolutely. A basic recipe for croutons includes only a handful of ingredients that are probably in your pantry already (extra-virgin olive oil, garlic powder, onion powder, salt, pepper and whole-wheat bread). And from there, you can add your favorite seasonings, if you wish.
Can this recipe be made ahead?

The dressing for this recipe can be made ahead and stored for up to four days in the fridge, but remember that the garlic will intensify in flavor the longer it's stored. You can refrigerate the chicken in the marinade overnight, if desired.
What is anchovy paste, and where do I find it?

Anchovy paste is an everyday staple in the cuisines of Italy, France and Spain. It’s made with ground anchovies, a saltwater fish that’s slender and silver, and vinegar or olive oil and spices are typically added. We use anchovy paste to build the flavor of our chicken Caesar salad recipe, but you can also enjoy it added to scrambled eggs, on toasted bread, set out with cheese and crackers, added to sautéed greens or roasted potatoes and more. You can find anchovy paste in jars or tubes at grocery and specialty stores, usually in the same aisle as tomato paste.

Additional reporting by Carrie Myers, M.S. and Linda Frahm

EatingWell.com, February 2024

Nutrition Facts (per serving)

622	Calories
40g	Fat
27g	Carbs
42g	Protein

Nutrition Facts
Servings Per Recipe 2
Serving Size 2 1/2 cups
Calories 622
% Daily Value *
Total Carbohydrate 27g	10%
Dietary Fiber 10g	37%
Total Sugars 8g
Protein 42g	83%
Total Fat 40g	52%
Saturated Fat 9g	43%
Cholesterol 103mg	34%
Vitamin A 2027Âµg
Vitamin C 19mg	21%
Vitamin D 0Âµg
Vitamin E 5mg	35%
Folate 642Âµg
Vitamin K 483Âµg
Sodium 671mg	29%
Calcium 352mg	27%
Iron 6mg	31%
Magnesium 114mg	27%
Potassium 1660mg	35%
Zinc 3mg	26%
Vitamin B12 1Âµg
Omega 3 0g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.