Today I propose a recipe that embraces the Italian culture with that of the United States: Caesar Salad, invented by Cesare Cardini, an important Italian chef who, having moved to the United States, proposed this dish to celebrate American Independence Day, July 4. In in fact, this salad "typically Italian ingredients are mixed with other characteristic ones of America. In general, the Caesar Salad is enriched with mayonnaise and anchovies: I propose my version, naturally keeping the basic ingredients (romaine lettuce, parmesan, extra virgin olive oil and worchester sauce).
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Identity Card of the Recipe
- 142 KCal Calories per serving
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Ingrediants
- 150 g of romaine lettuce
- q.s. of thyme
- A few stalks of chives
- q.s. of pepper
- 1 tablespoon of vinegar
- 1 tablespoon of Worcester sauce
- 50 g of Parmesan
- 2 tablespoons of extra virgin olive oil
- 1 teaspoon of mustard
- 50 ml of milk
- 125 g of low-fat yogurt
- 2 anchovy fillets
- 100 g of wholemeal bread or bread
- q.s. of oregano
Materials Needed
- Bowl
- Cooking pan
- Wooden spoons
- Chopping board
- Knife
- Immersion mixer
- Grater or vegetable slicer for Parmesan
Preparation
- Cut the wholemeal bread (or loaf or seasoned bread) into slices, then into regular cubes. Heat a couple of tablespoons of extra virgin olive oil in a pan, flavor with a clove of garlic and toast the bread cubes over high heat, taking care not to burn them.
- Chop the aromatic herbs (eg chives, thyme, oregano) and add them to the toast.
- Carefully wash the romaine salad, drain it from excess water and choose the most tender leaves. With a knife, preferably ceramic, cut the leaves into strips.
- Prepare the dressing. In a beaker, combine the natural low-fat yogurt, pepper, milk, vinegar, mustard, anchovies and worchester sauce. Blend everything well until you have a sauce.
Did you know that
The original recipe calls for the use of one or two egg yolks in the sauce. To make the dish lighter, we propose the version with low-fat yogurt.
In this recipe we will not use salt because the anchovies and the worchester sauce will give the right flavor to the salad.- Dress the salad with this sauce.
- Grate the Parmesan cheese or obtain flakes with a vegetable slicer and add it to the salad.
- Serve the salad dressed with the sauce together with the toasted and flavored bread cubes.
Alice's comment - PersonalCooker
To maintain the lightness of the dish, I recommend that you be careful in dosing the seasoning and the bread! Avoid weighing down the caesar salad with mayonnaise and tons of croutons!Nutritional values and Health Comment on the recipe
This Caesar Salad is a rich and nutritious side dish but, unlike the original recipe, it contains little cholesterol. The energy supply is quite important and calories are mainly provided by lipids and carbohydrates, while proteins are lacking.
The breakdown of fatty acids is in favor of the unsaturated ones and the fibers are relevant.
This Caesar Salad is a suitable preparation for any diet, as long as it is not intended as a simple side dish. The portion of consumption must be very small compared to a "vegetable salad only. The average portion corresponds to about 50-100g (70- 140kcal).
