Better-for-You Grilled Chicken Caesar Salad

I am not a fan of creamy, heavy salad dressings. I also do not particularly like protein in my salad. Salad is veg. Period. Until 9/21, that is.

After D's heart attack, I had to get creative presenting chicken to him. Chicken became a maja playa in our meal planning. I tried chicken meatballs (the dish that pushed him over the culinary edge to despair), chicken marinara sauce (yuck!), and how many times a week can you eat a grilled chicken breast?? Still, Darin loved chicken Caesar salad before his heart attack, so I thought I would do a little research. I'll be honest: I had never eaten chicken Caesar salad (or any Caesar salad) before his heart attack (refer to the introduction of this post).

But after his attack, I thought, "Hmm. I wonder just how bad for you Caesar dressing really is?" The answer: really really bad. I don't think there's any way to make something so delightfully against-the-rules truly healthy, but here's my better-for-you version of grilled chicken Caesar salad. Just don't eat it everyday. Not that you'd want to. You have to dirty every dish in the kitchen to prepare it. >sigh< But if you want to make one of those "WOW!" meals that makes you really feel like a chef, this is your recipe, bay-bee!

I actually found my starting-point recipe online. It does not have the same creamy, thick mouth-feel as heavy Caesar dressing. Be ready for that.

Better-for-You Caesar Dressing
Original: Batman's Best Caesar Dressing
3/4 c olive oil (no mayo or eggs!)
1/8 c. lemon juice (I use half a lemon)
1/2 Tbsp red wine vinegar
1/2 Tbsp lo-sodium Woozy sauce (Worcestershire sauce)
1 Tbsp anchovy paste
1/2 tsp mustard powder (I have used regular yellow mustard in a pinch, 1 tsp)
2 garlic cloves, pressed
3 Tbsp non-fat plain yogurt
3 Tbsp grated Parmesan cheez

I have fairly small hands, but not that small.
These garlic cloves are huge. I shoulda used
only one. My dressing was re-he-he-HEALLY
garlicky! A chacun son gout, mes amis!

Put it all in your food processor and let 'er rip!
I let the dressing sit, blended, in the food processor while I prep everything else for the meal. Each time I notice it sitting there, I give it a whirl.

Salad (any combination of the following or, honestly, whatever you want, but boiled eggs will increase your fat and cholesterol counts. Just sayin...)
Greens (Romaine is my preferred, but if iceberg's in the fridge... good enough)
Fresh tomatoes
Black olives (drained and rinsed)
Onions (white, red, or scallions: whatever's in the house)
Fresh mushrooms

Croutons ready for oven

Croutons
one small baguette or 4 slices of sandwich loaf, cubed
light drizzle of olive oil
garlic powder

Grilled Chicken
~ 1/2-1 pound boneless, skinless chicken breasts, equal-sized cuts
light drizzle olive oil
garlic powder

1. Prep your salad ingredients and layer them in a large bowl.

They will look so yummy, you'll be ready to eat. right. now.

2. Using a serrated bread knife, cut your bread into good-sized (1") cubes. 

3. Drizzle bread cubes with oil (it doesn't take much!) and sprinkle with garlic powder. Stir and toast in your oven. Check and stir several times. I use my toaster oven set on 375 degrees for about 15 minutes or so. Remove when toasty brown and crispy-edged, but still soft in the middle. You know how I determine doneness? I eat one... or two... or however many it takes.

Note: Burnt croutons really ruin the meal.

4. Once your dressing is safely mixed, and your salad is bowled-up, and your croutons are in the oven, deal with the chicken. Do the chicken last. You must avoid cross-contamination b/c the salad is NOT cooked!

5. Heat your grill pan to medium-high. Drizzle a small amount of olive oil over the hot pan and rub it around quickly with a balled-up paper towel (to avoid burning your hand--duh!). There should not be any pooled oil in the grill pan.

6. Pat the chicken breast meat dry with a paper towel. 

7. Drizzle each breast cut with a tiny amount of oil and smear over the top (I use my fingers). 

8. Sprinkle each cut liberally with garlic powder. 

9. Place the cuts oiled-side down in the grill pan. 

10. While cuts are grilling, repeat steps 6-8 on their exposed upper surfaces. 

11. Grill maybe 5 minutes or so. Check for obvious, delectable-looking grill marks. Turn the cuts.

12. Grill another few minutes juuussttt until juices run clear. Resist the urge to overcook!

13. Remove from pan and cut into bite-sized chunks.

14. Assemble your salad: greens, chicken, croutons, and dressing. 

ENJOY!