Caesar on the lighter side

Serves 4

  • 1 cos lettuce, or romaine

  • 1 clove of garlic

  • 75 g low-fat natural yogurt

  • 2 tablespoons olive oil

  • a handful of Parmesan cheese, freshly grated, plus extra to serve

  • 2 teaspoons Worcestershire sauce

  • juice of ½ a lemon

  • 2 anchovy fillets , in olive oil

  • sea salt

  • freshly ground black pepper

I've made my own version of the classic Caesar salad, which is a little bit healthier on the dressing – it's all about taking influences from the original dish and bigging up the flavours and textures where you can.







1. Snap off and discard any wilting or dark green outer lettuce leaves. Trim the leaves, then cut the head into quarters lengthways. Chop into chunks and get rid of the core. Wash under cold running water and dry in a salad spinner.



2. To make the dressing, peel and finely chop the garlic. Whisk the yoghurt, olive oil, grated Parmesan, Worcestershire sauce, garlic and lemon juice together in a bowl.



3. Roughly chop and add the anchovies, season and whisk again.



4. Toss the lettuce in the dressing, then scoop the salad into a serving bowl.



5. Coarsely grate over a little extra Parmesan, if you like. Toss again, then serve.

Nutritional Information

Caesar on the lighter side

My own version of the classic Caesar salad

More Mains recipes >
0 foodies cooked this
A little bit healthier on the dressing, this salad is all about taking influences from the original dish and bigging up the flavours and textures.
Serves 4
20m
Super easy
Method

I've made my own version of the classic Caesar salad, which is a little bit healthier on the dressing – it's all about taking influences from the original dish and bigging up the flavours and textures where you can.



1. Snap off and discard any wilting or dark green outer lettuce leaves. Trim the leaves, then cut the head into quarters lengthways. Chop into chunks and get rid of the core. Wash under cold running water and dry in a salad spinner.

2. To make the dressing, peel and finely chop the garlic. Whisk the yoghurt, olive oil, grated Parmesan, Worcestershire sauce, garlic and lemon juice together in a bowl.

3. Roughly chop and add the anchovies, season and whisk again.

4. Toss the lettuce in the dressing, then scoop the salad into a serving bowl.

5. Coarsely grate over a little extra Parmesan, if you like. Toss again, then serve.

Making sure children get the right nutrition is very important to us, so for more guidance on cooking for kids, please click here.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Tip

If you have some leftover roast chicken, adding it to this salad is a great way of using it up.
Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 120
  • Carbs 3.7g
  • Sugar 3.4g
  • Fat 9.3g
  • Saturates 2.5g
  • Protein 5.2g
Of an adult's reference intake

Related recipes:

BUYING SUSTAINABLY SOURCED FISH

Close

Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

Show/hide comments

comments powered by Disqus