Recipe: Caesar salad with grilled chicken
Dietitian's tip:
Romaine lettuce is flavorful and has more vitamin A, vitamin C, folate and calcium than does iceberg lettuce.
By Mayo Clinic staff
Serves 2
Ingredients
2 boneless, skinless chicken breasts, each 3 ounces
3 tablespoons fat-free Italian dressing
For the dressing:
1 1/2 tablespoons fat-free mayonnaise
1/4 teaspoon extra-virgin olive oil
1/2 teaspoon red wine vinegar
1/4 teaspoon Worcestershire sauce
1 teaspoon fresh lemon juice
1/2 clove garlic, minced
1 1/2 teaspoons water
Freshly ground black pepper, to taste
4 cups romaine lettuce
1/2 ounce (about 3 tablespoons) Parmigiano-Reggiano cheese, freshly grated
1/2 cup whole-wheat croutons
Directions
In a sealable plastic bag, add the chicken and Italian dressing. Put in the refrigerator for 30 minutes, turning the chicken over after 15 minutes.
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
Grill or broil the chicken breasts until browned and cooked through, about 5 minutes on each side (internal temperature should be 165 F for 15 seconds). Transfer the chicken to a cutting board and let rest 5 minutes before slicing into strips.
To make the Caesar dressing, add mayonnaise, olive oil, red wine vinegar, Worcestershire sauce, lemon juice, garlic and water. Whip together until smooth. Season to taste with freshly ground black pepper.
In a large bowl, combine the lettuce, croutons and the Caesar dressing. Toss thoroughly until the lettuce is coated with the dressing. Transfer the salad to individual plates. Top each salad with the grilled chicken and Parmigiano-Reggiano cheese. Serve immediately.
Nutritional Analysis(per serving) Calories 201 Cholesterol 57 mg
Protein 25 g Sodium 565 mg
Carbohydrate 13 g Fiber 4 g
Total fat 5 g Potassium 551 mg
Saturated fat 2 g Calcium 145 mg
Monounsaturated fat 1.5 g
Showing posts with label mayo clinic. Show all posts
Showing posts with label mayo clinic. Show all posts
Sunday, September 20, 2009
Tuesday, September 15, 2009
Corn Chowder Poblano by the Mayo Clinic
Dietitian's tip:
Dark green poblanos take on a smoky flavor when roasted. That smokiness makes them a perfect contrast for the sweet corn flavor of this filling main course.
By Mayo Clinic staff
Serves 4
Ingredients
2 poblano or Anaheim chilies, halved lengthwise and seeded
2 or 3 Yukon gold or red-skinned potatoes, about 1 pound total weight, peeled and cut into 1 1/2-inch chunks
2 tablespoons olive oil
1 small yellow onion, chopped
1/4 cup diced celery
1/2 red bell pepper (capsicum), seeded and diced
1/2 teaspoon salt
2 1/2 cups fresh corn kernels (cut from about 4 ears corn) or frozen corn kernels, thawed
2 cups vegetable stock or broth
1 cup 1 percent low-fat milk
1/4 teaspoon freshly ground black pepper
2 tablespoons chopped fresh cilantro (fresh coriander)
2 teaspoons chopped fresh oregano or 1/2 teaspoon dried oregano
Directions
Preheat a gas grill or broiler (grill). Position the cooking rack 4 to 6 inches from the heat source.
Arrange the chilies skin-side down on the grill rack, or skin-side up on a broiler pan lined with aluminum foil. Grill or broil until the skins begin to blacken, 5 to 7 minutes. Transfer to a bowl, cover with plastic wrap and let steam until the skins loosen, about 10 minutes. Peel the chilies, discarding the blackened skin, and chop coarsely. Set aside.
Put the potatoes in a saucepan, add water to cover, and bring to a boil over high heat. Reduce the heat to medium and cook, uncovered, until the potatoes are tender, 15 to 20 minutes. Drain and transfer to a small bowl. With a potato masher, partially mash the potatoes and set aside.
In a large saucepan, heat the olive oil over medium heat. Add the onion, celery and bell pepper and saute until the vegetables are softened, about 5 minutes. Stir in 1/4 teaspoon of the salt and cook for 3 to 4 minutes longer. Stir in the roasted chilies and the partially mashed potatoes. Add the corn, vegetable stock, milk, pepper and the remaining 1/4 teaspoon salt. Simmer uncovered until the soup thickens, 25 to 30 minutes.
Ladle into warmed bowls and sprinkle with the cilantro and oregano. Serve immediately.
Nutritional Analysis(per serving) Serving size: About 2 1/4 cups
Calories 301 Cholesterol 3 mg
Protein 9 g Sodium 527 mg
Carbohydrate 52 g Fiber 4 g
Total fat 9 g Potassium 1,052 mg
Saturated fat 1 g Calcium 110 mg
Monounsaturated fat 6 g
Dark green poblanos take on a smoky flavor when roasted. That smokiness makes them a perfect contrast for the sweet corn flavor of this filling main course.
By Mayo Clinic staff
Serves 4
Ingredients
2 poblano or Anaheim chilies, halved lengthwise and seeded
2 or 3 Yukon gold or red-skinned potatoes, about 1 pound total weight, peeled and cut into 1 1/2-inch chunks
2 tablespoons olive oil
1 small yellow onion, chopped
1/4 cup diced celery
1/2 red bell pepper (capsicum), seeded and diced
1/2 teaspoon salt
2 1/2 cups fresh corn kernels (cut from about 4 ears corn) or frozen corn kernels, thawed
2 cups vegetable stock or broth
1 cup 1 percent low-fat milk
1/4 teaspoon freshly ground black pepper
2 tablespoons chopped fresh cilantro (fresh coriander)
2 teaspoons chopped fresh oregano or 1/2 teaspoon dried oregano
Directions
Preheat a gas grill or broiler (grill). Position the cooking rack 4 to 6 inches from the heat source.
Arrange the chilies skin-side down on the grill rack, or skin-side up on a broiler pan lined with aluminum foil. Grill or broil until the skins begin to blacken, 5 to 7 minutes. Transfer to a bowl, cover with plastic wrap and let steam until the skins loosen, about 10 minutes. Peel the chilies, discarding the blackened skin, and chop coarsely. Set aside.
Put the potatoes in a saucepan, add water to cover, and bring to a boil over high heat. Reduce the heat to medium and cook, uncovered, until the potatoes are tender, 15 to 20 minutes. Drain and transfer to a small bowl. With a potato masher, partially mash the potatoes and set aside.
In a large saucepan, heat the olive oil over medium heat. Add the onion, celery and bell pepper and saute until the vegetables are softened, about 5 minutes. Stir in 1/4 teaspoon of the salt and cook for 3 to 4 minutes longer. Stir in the roasted chilies and the partially mashed potatoes. Add the corn, vegetable stock, milk, pepper and the remaining 1/4 teaspoon salt. Simmer uncovered until the soup thickens, 25 to 30 minutes.
Ladle into warmed bowls and sprinkle with the cilantro and oregano. Serve immediately.
Nutritional Analysis(per serving) Serving size: About 2 1/4 cups
Calories 301 Cholesterol 3 mg
Protein 9 g Sodium 527 mg
Carbohydrate 52 g Fiber 4 g
Total fat 9 g Potassium 1,052 mg
Saturated fat 1 g Calcium 110 mg
Monounsaturated fat 6 g
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