Skinni Italian chicken Caesar salad


Preparation Time: 10 Minutes
Cooking Time: 10 Minutes
Serves: 2
let's get started
More often than not, the way forward with good wholesome food is to start afresh, rather than trying to recreate those much loved high fat dishes. Yet there are times when a few simple shortcuts can satisfy those cravings for the real thing without making a mockery of the whole idea. Which is why we came up with the idea for a Skinni version of a chicken caesar salad using our Skinni butterflied Italian style chicken steaks. 

One of the hardest things to mimic is that particular blend of salty, crispy, crunch that comes by the way of potato crisps or in this case, croutons. Yes, croutons can be baked with a minimum of oil, but so many people are anti bread that we took a different route instead. Feel free to see what you can find in the way of crispy crunchy things that keep it low fat but would stand in place of a crouton. We almost considered popcorn but bottled out at the last minute and choose Sunbite crackers instead. Hardly a nutrient packed dream, they do however provide the little bit of crunch needed for a caesar salad without all the fat of a commercial crouton. Don't forget that the part of the ethos of our Skinni range is finding those little shortcuts that make life much easier. 

Which leaves us with the dressing. Classically made with a ton of oil, a bit like mayonnaise. We made a lighter version using 0% fat creme fraiche which, like many 0% fat dairy products feels and tastes more like yoghurt, but still retains the acidic tang of creme fraiche to keep it interesting. You could use light creme fraiche, which still comes pretty high in the fat stakes, but has far less fat than the original. Parmesan is the best cheese around for adding a flavour boost whilst keeping the amount down; a little goes a long way. Likewise, anchovies also pack plenty of flavour into a small space. Used sparingly they are more savoury than fishy and come with all the health benefits of oily fish. 

The whole point of a caesar salad is the leaves with the dressing clinging to them. This is no time to be boosting up the content with tomatoes, cucumbers, or the like. Romaine lettuce has a fairly healthy pedigree. Not only does the high water content make it super calorie friendly but it has impressive amounts of vitamins and minerals too.

1. Wash the lettuce thoroughly and tear into large-ish pieces. Dry, and place in a salad bowl.

2. Grill the chicken for 3 to 5 minutes on each side, or until just cooked through. Slice.

3. Bring a small pan of water to the boil and drop the garlic clove into it for 1 minutes. This blanches it and takes away some of the raw bite.

4. Blitz the ingredients for the dressing until smooth.

5. Toss the lettuce in the dressing, add the chicken pieces, and scatter with the crushed crackers.

6. Eat immediately.

Nutrition Facts
Serving size: 1/2 of a recipe (450g).
Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.
Nutrition information calculated from recipe ingredients.

Amount Per Serving
Calories 293.25
Calories From Fat (35%) 102.03
Calories From Protein (32%) 93.86
Calories From Carbohydrates (33%) 97.36
Calories From Alcohol (0%) 0
% Daily Value
Total Fat 6.58g 10%
Saturated Fat 2.61g 13%
Monounsaturated Fat 1.25g 
Polyunsaturated Fat 0.88g 
Trans Fatty Acids g 
Cholesterol 17.3mg 6%
Sodium 545.27mg 23%
Potassium 846.03mg 24%
Total Carbohydrates 17.34g 6%
Fibre 6.6g 26%
Sugar 8.26g 
Sugar Alcohols g 
Net Carbohydrates 10.74g 
Protein 31.76g 64%
Vitamin A 27352.94IU 547%
Vitamin C 12.99mg 22%
Calcium 240.11mg 24%
Iron 3.61mg 20%
Vitamin E 0.77mg 8%
Vitamin D 9IU 2%
Thiamin 0.24mg 16%
Riboflavin 0.3mg 18%
Niacin 2.99mg 15%
Vitamin B6 0.28mg 14%
Folate 428.03mcg 107%
Vitamin B12 0.31mcg 5%
Pantothenic Acid 0.58mg 6%
Vitamin K 322.25mcg 403%
Phosphorus 194.3mg 19%
Magnesium 54.9mg 14%
Zinc 1.37mg 9%
Copper 0.21mg 11%
Manganese 0.53mg 27%
Selenium 10.05mcg 14%
Alcohol 0g 
Caffeine 0mg 
Water 304.12g 0%