Nutritious Lightened Up Caesar Salad Dressing

October 3, 2014 by  
Filed under Recipes

vancouver nutritionist tips light caesar dressing recipe

Ingredients: 

  1. ¼ cup soft tofu
  2. 2 Tbsp. light mayonnaise
  3. 1 ½ Tbsp. lemon juice
  4. 1 Tbsp. Frank’s hot sauce
  5. ½ Tbsp. Worcestershire sauce
  6. 2-3 cloves garlic
  7. ½ Tbsp. Dijon mustard
  8. ½ tsp. anchovy paste
  9. 2 Tbsp. grated parmesan cheese
  10. Salt & pepper to taste

Methods:

  1. Add all ingredients to a blender or magic bullet and blend for about 20-30 seconds or until mixture is smooth and nectar-like consistency is reached.
  2. Yield: 150 mL (or ~10 Tbsps.) – serves 4

Discussion:

  • To use this dressing as part of a 400 calorie meal: Mix 3 cups Romaine lettuce with 3 tbsp. of the dressing above and 2 tbsp. of finely grated parmesan cheese. Toast 1 slice of whole grain bread such as “Silverhills” and cut into ‘croutons’ and toss with salad. Add 1 grilled chicken breast and you have yourself the plate model and a delicious meal! 
  • See the blog article for more discussion about this dressing

Nutrition Facts

Lightened Up Caesar Salad

10 Servings (1 serving = 1 tbsp)

Amount Per Serving

Calories 22.3
Total Fat 1.4 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 0.3 g
Cholesterol 1.9 mg
Sodium 68.5 mg
Potassium 21.5 mg
Total Carbohydrate 1.1 g
Dietary Fiber 0.0 g
Sugars 0.5 g
Protein 1.0 g