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Comments? Alice Henneman, MS, RD, Extension Educator <ahenneman1@unl.edu>

MIGHTY CAESAR (Serves: 4)

Cook's Comment: Add the chicken to have 4 of the 5 food groups!

Croutons
  • 2 cups whole wheat bread cubes
  • Olive oil cooking spray
Dressing
  • 3/4 cup plain low-fat yogurt
  • 2 teaspoons Dijon mustard
  • 1-1/2 tablespoons balsamic vinegar
  • 1 to 3 cloves garlic, chopped
 
Salad
  • 8 cups cut or torn romaine lettuce
  • 1/4 cup grated or shaved Parmesan cheese
  • 1-pound chicken breasts, cooked, skin discarded and sliced (optional)
 
Directions
  1. Preheat the oven to 350 F. Scatter thebread cubes in a single layer on a baking sheet. Coat lightly with olive oil pan spray and bake 15 minutes.
  2. Whisk together the yogurt, mustard, vinegar and garlic. Pour over the romaine lettuce and toss. Scatter the cheese on top.
  3. Divide among 4 plates and serve as a side dish or lay chicken breast slices on top to make a full meal.
 

Source: Courtesy of National Cancer Institute

ALICE'S TIPS:

  1. The first time you try this recipe, start checking your croutons after about 10 minutes. Some ovens bake faster than others. For a different flavor, experiment with one of the garlic-flavored cooking sprays.
  2. You can use a vegetable peeler to shave Parmesan cheese.
  3. If you've run out of fresh garlic, try substituting 1/8 teaspoon garlic powder for each 1 clove of garlic. The fresh garlic, however, may offer more health benefits.

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