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Healthy Caesar Salad
This healthy version of Caesar salad has great flavor. For a complete dinner you can add cooked chicken breasts and toss in salad.
Healthy Caesar Salad Prep and Cook Time: 10 minutes

Ingredients:
  • 2 large head romaine lettuce, outer leaves removed & discarded
  • * optional: 1/4 cup walnuts
  • Dressing:
  • 2 TBS tahini
  • 1 2 oz can anchovies, drained of oil, rinsed and chopped (optional)
  • 4 medium cloves garlic, chopped
  • 3 TBS lemon juice
  • 2 TBS balsamic vinegar
  • 2 TBS extra virgin olive oil
  • salt and cracked black pepper to taste
  • .

Directions:

  1. Rinse lettuce, cut into bite size pieces, and dry. Try to get lettuce as dry as possible so dressing is not diluted. It is best to use a salad spinner if you have one.
  2. Blend dressing ingredients together for 1-2 minutes, drizzling the olive oil in at the end a little at a time. Toss romaine lettuce with desired amount of dressing. Add walnuts and chicken if desired. There will be dressing left over, which will keep very well in your refrigerator for up to 2 weeks.
Serves 4

Make sure your lettuce is well dried so you don't dilute the dressing.

Nutritional Profile

Healthy Caesar Salad
1.00 serving
(68.65 grams)
Calories: 45

NutrientDRI/DV


 folate20%





 copper8%







 fiber5%



 iron5%


 biotin4%


Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Healthy Caesar Salad is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Healthy Caesar Salad
1.00 serving
68.65 grams
Calories: 45

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
chromium7.84 mcg228.9excellent
manganese0.40 mg208.0excellent
vitamin C15.00 mg208.0excellent
folate78.66 mcg207.8excellent
vitamin A146.53 mcg RAE166.5very good
copper0.07 mg83.1good
molybdenum3.48 mcg83.1good
phosphorus49.17 mg72.8good
vitamin B31.10 mg72.7good
vitamin B10.08 mg72.7good
vitamin B20.08 mg62.4good
omega-3 fats0.14 g62.3good
potassium197.49 mg62.2good
iron0.98 mg52.2good
selenium2.67 mcg51.9good
protein2.32 g51.8good
fiber1.15 g51.8good
vitamin E0.69 mg (ATE)51.8good
biotin1.28 mcg41.7good
calcium38.50 mg41.5good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Healthy Caesar Salad

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