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Good Living / Salads

Light caesar salad

Method

For the marinade and dressing

  • Beat the anchovies, garlic, lemon zest, lemon juice, pepper and 3 tablespoons olive oil, until completely combined.
  • Add the mustard and beat to incorporate.
  • Add 2 tablespoons of the mixture in a bowl and use it to marinade the chicken.
  • To the rest of the mixture in the food processor, add the yogurt and parmesan. Beat to incorporate.
  • If it is too thick you can add some water to make it thinner.

For the chicken

  • Place a non-stick pan over high heat and let it get very hot without adding any oil.
  • Spread some plastic wrap on a working surface and place the chicken fillets over it.
  • Cut them in half, horizontally to create 2 thinner fillets from each fillet.
  • Cover with plastic wrap and pound them with a saucepan or meat tenderizer to give them a more even thickness. It should be 1-2 cm thick.
  • Spread the marinade over the whole surface of the fillets.
  • Add them to the pan and sauté until golden on both sides.

For the salad

  • Chop the iceberg into 3 cm pieces and place in a bowl.
  • Add the corn, the dressing, thyme, mint and oregano.
  • Toss to coat.  

To serve

  • Cut the chicken fillets into 2 cm slices and add them to the bowl.
  • Add some thyme and oregano.
  • Crumble some rusks over the top and serve.
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Nutritional
Chart

Nutrition information per portion

509
Calories (kcal)
25 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

22.6
Total Fat (g)
32 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

7.0
Saturated Fat (g)
35 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

43.0
Total Carbs (g)
16 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

6.5
Sugars (g)
7 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

31.6
Protein (g)
63 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

3.9
Fibre (g)
16 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

1.9
Sodium (g)
31 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo 917a1b6ba55874b5d139866e10c236ccff8cbaa226cb4c05ba54efca0b20cc63