Chicken Caesar salad
Seared chicken on romaine with a creamy Greek yogurt, parmesan, lemon and garlic dressing.
- Hands-on
- 18 min
- Total time
29 min, show breakdown
- Prep 10 min
- Cook 14 min
- Clean up 5 min
- Pans
- 1
- Ingredients
- 10
- Cost/serving
- $4.50
Per serving
- Calories
- 518
- Protein
- 48 g
- Fiber
- 4.4 g
- Net carbs
- 6.5 g
- Fat
- 32 g
High in (% Daily Value per serving): Vitamin K 131%, Niacin (B3) 96%, Vitamin B6 83%, Selenium 81%, Vitamin A 74%, Folate 52%, Riboflavin (B2) 50%, Vitamin E 38%, Vitamin B12 35%, Calcium 24%, Thiamin (B1) 24%, Magnesium 24%, Potassium 22%, Zinc 21%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already egg-free, gluten-free, soy-free.
Ingredients for 1
Tap an ingredient for other units and forms.
You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
150 g chicken breast, boneless skinless
Same amount as: 5¼ oz, about 1 breast.
1 tsp vegetable oil (canola) (4.7 g)
Same amount as: 5 mL.
1 tbsp almonds (9 g), roughly chopped, for crunch
Same amount as: 15 mL.
3 cups lettuce leaves (141 g), romaine, chopped
Same amount as: 720 mL, about 14 large.
3 tbsp plain Greek yogurt, 2% (45 g)
Same amount as: 45 mL.
3 tbsp parmesan, grated (15 g)
Same amount as: 45 mL.
1 tbsp lemon juice (15 g)
Same amount as: 15 mL, ¼ lemon squeezed from fresh lemons.
1 tbsp olive oil (14 g)
Same amount as: 15 mL.
1 tsp Dijon mustard (5 g)
Same amount as: 5 mL.
½ clove garlic, smashed (1.5 g)
Same amount as: ½ tsp fresh minced garlic, ¼ tsp jarred minced garlic, 0.1 tsp garlic powder.
- salt, to taste
- black pepper, to taste
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
Amount for everything you're cooking. Missing an ingredient? Ask for it.
Healthier swaps
Optional. Nutrition and cost update as you choose; the recipe was written with the original.
Optional
Adds about 0 kcal per serving.
Quantities are for 1 serving. The dressing keeps 3 days in the fridge. Two breasts fit a 26 cm pan.
Nutrition Facts
1 serving per recipe
Serving size 1 plate (400 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 518 | ||
| Total fat | 32 g | 41% | |
| Saturated fat | 6.5 g | 33% | |
| Cholesterol | 123 mg | 41% | |
| Sodium | 547 mg | 24% | |
| Total carbohydrate | 11 g | 4% | |
| Dietary fiber | 4.4 g | 16% | |
| Total sugars | 4.3 g | ||
| Net carbs† | 6.5 g | ||
| Protein | 48 g | 95% | |
| Vitamin D | 0.22 mcg | 1% | |
| Calcium | 316 mg | 24% | |
| Iron | 2.6 mg | 15% | |
| Potassium | 1,027 mg | 22% | |
| Vitamin A | 665 mcg | 74% | |
| Vitamin C | 12 mg | 13% | |
| Vitamin E | 5.6 mg | 38% | |
| Vitamin K | 157 mcg | 131% | |
| Thiamin (B1) | 0.29 mg | 24% | |
| Riboflavin (B2) | 0.65 mg | 50% | |
| Niacin (B3) | 15 mg | 96% | |
| Vitamin B6 | 1.4 mg | 83% | |
| Folate | 209 mcg | 52% | |
| Vitamin B12 | 0.83 mcg | 35% | |
| Magnesium | 102 mg | 24% | |
| Zinc | 2.3 mg | 21% | |
| Selenium | 45 mcg | 81% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Toast the almonds in the dry pan on medium for 3 minutes, shaking often. Tip them out.
Done looks like: Light golden and smelling nutty. Pat the chicken dry. If it is thicker than 2 cm (¾ in), slice it in half horizontally. Season with salt and pepper.
Heat the vegetable oil in the same pan on medium-high for 2 minutes. Lay the chicken in and leave it for 5 minutes. Flip and cook 4–5 minutes more.
Done looks like: Golden on both sides. Thermometer in the thickest part reads 74 °C / 165 °F or higher. Rest the chicken 3 minutes on the board. Meanwhile, grate the garlic finely.
In your bowl, stir the yogurt, 2 tbsp of the parmesan, lemon juice, olive oil, mustard, garlic and a pinch of pepper until smooth.
Done looks like: Thick but pourable, like pancake batter. Add the lettuce and toss until every leaf is coated. Slice the chicken on top. Scatter the rest of the parmesan and the almonds.
Equipment
Non-stick frying pan, 26 cm (10 in) $20–45
What to look for
- Flat, heavy base that does not wobble on the stove
- Oven-safe handle is a bonus, not required
- Works on your stove type (induction needs a magnetic base)
Skip: Sets of 10 pieces. You will use two of them.
Instant-read digital thermometer $10–30
What to look for
- Reads in 5 seconds or less
- Thin probe tip
- Shows °C and °F
Skip: Dial thermometers that take 20+ seconds.
Silicone spatula $5–12
What to look for
- One-piece (no seam where the head meets the handle)
- Stiff enough to scrape, safe on non-stick
Skip: Wooden spatulas for non-stick pans; they work but do not scrape as cleanly.
Chef's knife, 20 cm (8 in) $15–50
What to look for
- Comfortable handle that does not slip when wet
- Blade you can sharpen, or a cheap one you replace every few years
Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.
Cutting board $10–30
What to look for
- At least 30 × 40 cm (12 × 16 in), so food stays on it
- Wood or plastic; plastic goes in the dishwasher
Skip: Glass or stone boards. They dull knives fast.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Dressing too thick | Thick yogurt. | Stir in water, 1 tsp at a time. |
| Harsh garlic taste | Raw garlic is strong. | Use a smaller piece, or let the dressing sit 10 minutes before tossing. |
| Dry chicken | Cooked well past 74 °C / 165 °F. | Start checking the temperature after 3 minutes on the second side. |
Versions
| Version | Changes | Per serving |
|---|---|---|
| Original | As written. Hands-on 18 min, total 29 min. | 518 kcal 48 g protein 4.4 g fiber 6.5 g net carbs 32 g fat |
| Nut-free | No almonds. Hands-on 15 min, total 26 min. | 466 kcal 46 g protein 3.3 g fiber 5.6 g net carbs 27 g fat |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.
Pregnancy: Cook the chicken to at least 74 °C / 165 °F in the thickest part. Parmesan is a hard cheese and is fine.