Caesar Salad with Chicken and Kale
This is a lightened up version of the all-time kid-favorite Chicken Caesar Salad. Make this for an easy and delicious dinner or school lunch!
Servings 4
Calories 181kcal
Ingredients
- 6 cups romaine lettuce Torn into pieces. ends removed. About two hearts of romaine.
- 2 cups kale Ribs removed and torn or cut into pieces.
- 1 ½ cups chicken breast Shredded or cut into pieces.
- ¼ cup parmesan cheese I use Parmigiano Reggiano grated cheese that you can find at Costo.
- ½ cup croutons Use store bought or homemade.
Kid-Favorite Healthy Homemade Caesar Dressing (No Mayo)
- ½ cup Greek yogurt Low fat, plain Greek yogurt.
- 2 teaspoon lemon juice Fresh squeezed.
- ½ tsp chia seeds
- 2 tsp Worcestershire sauce
- 1 garlic clove small
- ¼ cup Parmesan cheese grated or shredded
- 1 teaspoon Dijon mustard
- ½ tsp anchovy paste see notes
- 1 pinch salt
- 1 pinch black pepper one to two pinches
Instructions
- If you are using pre-washed lettuce and kale, skip ahead to step number 2. Tear romaine hearts into pieces and place into a large bowl. To prepare the kale, remove the thick middle rib and either tear (if using curly kale) or use kitchen scissors (if using tuscan kale) to cut kale into pieces. Add kale pieces to the large bowl. Fill the bowl with water and use your hand to agitate the water. Use a large colander to drain the lettuce and kale. Let dry.
- If you are using store-bought dressing, skip ahead to step number 3. While the lettuce dries, make the dressing. Place all of the ingredients for the dressing in a small bowl and either use a whisk or an emersion blender to blend all ingredients together. Once dressing is mixed well, set aside. If making ahead, place in a sealed container or jar and store in the refrigerator.
- To make the salad: place the lettuce and kale mixture in the bottom of a large salad or mixing bowl. Drizzle with dressing. Use tongs to toss the salad and dressing together.
- Top the salad mixture with chicken and parmesan cheese. Serve croutons on the side and allow kids top their own salads with them (it's their favorite part!). Serve and enjoy!
Notes
Nutrition Facts will vary depending on what type of crouton you use and whether you make your own dressing or use store bought.
If using pre-packaged lettuce, kale, chicken, croutons, and store-bought dressing, total time will be reduced significantly.
Save time by meal prepping! The dressing can be made ahead of time and lettuce and kale can be washed and dried ahead of time. Once washed, kale will last longer than romaine lettuce, so I suggest storing them separately.
Croutons soften easily. This is another reason why they should be added just before eating the salad.
When packing in school lunches, send the croutons to school with your kids separately to help keep them from getting soggy.
Nutrition
Calories: 181kcal | Carbohydrates: 11g | Protein: 22g | Fat: 6g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 46mg | Sodium: 400mg | Potassium: 637mg | Fiber: 2g | Sugar: 2g | Vitamin A: 9607IU | Vitamin C: 46mg | Calcium: 266mg | Iron: 2mg