Yummy But Light Kale Caesar Salad

Caesar salad is a  perennial favourite. But when made in the customary way, it can be loaded with fat. The same goes for commercial croutons which besides not being made with whole grains, may also contain both plenty of fat and sodium.

Flickr photo-cee-dub

Flickr photo-cee-dub

Here’s a  lighter option that’s definitely a family favourite. Make it with kale for a change of pace Caesar or simply substitute romaine if you want a more traditional one.

If you like, you can double this recipe for a larger crowd. You may want to double the recipe for the croutons because once they’ve been tasted, they might disappear before the salad is tossed!

Using light mayonnaise in the recipe provides the creaminess of a homemade Caesar with less oil and allows you to skip the raw egg (and the risk for foodborne illness linked to raw eggs) that’s found in many of these dressings.  Just be sure to use a good quality light mayo and skip the fat-free varieties.

     Yummy But Light Kale  Caesar  

Serves 4

Ingredients:

Croutons:
1 cup (250 mL) whole wheat baguette cubes (1/4-inch/0.5-cm x 1/4-inch/0.5-cm)
1 tsp  (5 mL) extra virgin olive oil
2 tsp   (10 mL) freshly grated Parmesan cheese

Dressing:
1 clove garlic, chopped
2 anchovy fillets, drained, rinsed and finely chopped
1/4 cup  ( 50 mL) light mayonnaise
2 tbsp  (25 mL) fresh  lemon juice
1 tbsp  (15 mL)  extra virgin  olive oil
3/4 tsp  (4 mL) dry mustard
1/4 tsp  (1 mL) Worcestershire sauce
2 tbsp (25 mL)  freshly grated Parmesan cheese
1/8 tsp (0.5 mL) each salt and freshly ground  pepper

7 cups (1.75 L) baby kale or chopped regular kale
Salt and freshly ground  pepper
2 tbsp (25 mL)  shredded Parmesan cheese, optional

Instructions:
Preheat oven to 300°F/ 150°C.

Place baguette cubes in medium bowl. Drizzle with olive oil and toss with parmesan cheese. Place in a single layer on foil-lined baking sheet.  Bake  for 45 minutes. Allow to cool and remove from foil being sure to scrape off any remaining cheese.  May be made earlier in the day.

To make dressing, using a food processor or blender, mix together  garlic, anchovies, light mayonnaise,  olive oil,  lemon juice, mustard, worcestershire sauce,  parmesan cheese and salt and pepper together until well blended..

In a large bowl, toss lettuce with dressing to coat. Toss in croutons and season to taste with salt and freshly ground pepper.  Garnish with shreeded Parmesan, if using.  Serve immediately.

Nutritional information per serving
•    Calories:   185
•    Protein:  8 grams
•    Fat:  11    grams
•    Saturated Fat:   2   grams
•    Carbohydrate:  20  grams
•    Dietary Fibre: 3   grams
•    Sodium:   395   milligrams

© Rosie Schwartz

Are you a Caesar salad fan?  What’s your preferred dressing?

Tags: , , , , , , , , , , , ,

Categories: Recipes

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

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