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Ceasar Salad

Caesar salad

A vibrant, health‑forward spin on the classic Caesar—packed with fresh greens, wholesome crunch, and a light, nutrient‑rich dressing that fuels your body while delighting your palate.

Ingredients

Units Scale

Chicken

Salad

2 cups leafy greens

1/2 cup cherry tomatoes

1 carrot – julienned (leave the skin on for more fibre and phytonutrients)

10 snow peas, ends cut off and sliced lengthwise

1/2 red capsicum, seeds removed and julienned

1 Lebanese cucumber, julienned

Optional Extra: 1/2 tin of brown or green lentils, drained and rinsed.

Croutons

Toast some pepitas or make croutons as below:

1 slice of multigrain bread (I use sourdough)

Extra virgin olive oil (EVOO) in a spray bottle

2 garlic cloves, minced

Extras

1 egg, hard boiled

1 rasher of short-cut bacon, fat removed and diced

Caesar salad dressing, store bought or home-made (try this one with EVOO or this one with yoghurt)

1/4 cup olives

1/4 cup sundried tomatoes

20g parmesan cheese, grated or shaved

Instructions

Crispy Chicken

  1. Remove as much fat as you can from the chicken and dice it into 2cm cubes.
  2. Place the cornflour and curry powder in a bowl and combine.
  3. Place the chicken into the bowl and thoroughly coat each piece with the cornflour mix.

Cooking options

Option 1 – Air fryer

Spray the base of the air fryer with EVOO. Place the chicken pieces into the air fryer and spray with extra virgin olive oil. Cook for 3 minutes at 180ºC. Turn them, spray with more oil if needed, and cook for a further 3 minutes at 200ºC.

Option 2 – Oven

Pre-heat the oven to about 200ºC. Place the chicken on an EVOO oiled paper-lined tray and spray with oil. Cook for about 10 minutes. Turn them over and spray with oil if needed. Then cook for a further 8 minutes to crisp up. If you can’t spray the chicken, drizzle oil over it.

Option 3 – Frypan (needs more oil)

Heat your frypan with a light layer of extra virgin olive oil. When the pan is hot, add the chicken. Spray some more oil into the pan as you need, to help with the crisping. Gradually turn it until it is browned all over. You may need to do this in batches.

Once your chicken is cooked and crispy all over, remove it from the heat and put it into a paper towel-lined bowl.

Salad

  1. Prepare all the salad ingredients as directed in the ingredients list.
  2. Place into a bowl for serving.

Croutons

  1. Lightly spray some extra virgin olive oil onto each side of the bread.
  2. Smear the garlic over the top side of the bread.
  3. Option 1: Place the bread slices onto a toasted sandwich press and cook until browned. Then cut the bread into small pieces.
  4. Option 2: Cut the bread into small pieces and place on a baking tray in a 180º oven for about 10 minutes or until they are nicely browned but not burnt.
  5. Option 3: Place the bread into an airfryer and toast for 2 – 3 minutes or until crispy. Cut into small pieces.
  6. Place the cooked croutons into a serving bowl or sprinkle over your salad.

Grand finale (finishing it off)

  1. If you haven’t cooked your egg yet, place it in some room-temperature water in a small saucepan.
  2. Bring the water to the boil. Once it is boiling, set the timer for about 7 minutes. Your egg should be hard boiled by then unless it is very large.
  3. Remove them from the hot water and place in cool water. Crack and peel under cold water. Quarter or halve and place it in the salad.
  4. Cook the diced bacon in a small frypan or on your toasted sandwich press until browned. You may need a small spray of extra virgin olive oil to help it not stick to your pan.
  5. Serve in a small bowl or add to the salad.
  6. Place the olives and sun-dried tomatoes in a small bowl beside the salad, or add them to the salad. (We keep ours separate so that each person can add the ingredients they prefer).
  7. Place some Caesar salad dressing on the table and allow people to add this to their preference or health goals. (here is a recipe to make your own healthier version)
  8. Place some sliced or grated parmesan on the table to top the salad with.
  9. Time to eat!

Notes

Oil: Extra Virgin Olive oil is my go-to oil for cooking. It can reach temperatures of up to 190ºC before hitting it’s smoke point. This is important for health reasons. Once an oil hits it’s smoke point temperature, it changes form and has increased trans fats, which increases the health risks.

For a vegetarian version, swap the chicken for firm tofu, tempeh or chickpeas. If using tofu or tempeh, coat it in seasoned cornflour and crisp it up with your choice of air-fryer, frypan or oven. See instructions in the post. If using the chickpeas, just dry them, add some of your spice (I used curry powder) and cook them in your preferred way. See instructions in the post.

Note that the Nutrition information Panel does not include the lentils or the vegetarian options, and was calculated using Foodworks.online.

Nutrition

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