The Ultimate Caesar Salad Recipe

Caesar salad gets a bad rap as a non healthy food choice - deservedly so in most cases, as they often contain a generous content of mayo, parmesan, croutons, and oil.  These versions can easily come in at a higher calorie count than a Big Mac!

Here is a fabulous, calorie savvy recipe that is sure to be a crowd pleaser.  Instead of adding croutons and cheese, throw a grilled chicken breast or salmon on top to make a fantastic, protein-rich dinner.
Note that this dressing is not low salt, due to the salt in the anchovies.

INGREDIENTS: (super easy to remember, as everything but the anchovies are in 2's):

• 2 tbsp lemon juice
• 2 tbsp olive oil
• 2 tbsp red wine vinegar
• 2 cloves of garlic, crushed
• 2 tsp ground pepper
• 1 can of anchovies (in olive oil) - 'Millionaires' brand tastes best
• 2 large heads of romaine lettuce, chopped

DIRECTIONS:  (it couldn't be easier!)

Put the first six ingredients into a small blender (e.g. Magic Bullet).  Blend until smooth. 

Put the lettuce in a large bowl, pour the dressing on top, and toss.    Serve into bowls. 

Makes four dinner sized servings. Per serving:

• calories: 133
• fat: 11g
• carbs: 4.5g
• protein: 3g

Follow me on twitter! @drsuepedersen

www.drsue.ca © 2018

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The Easter Waftata

It's always fun to play around with a new recipe on the long weekend, when there's a little extra time!

I had never heard of a Waftata, but apparently it is a recipe reincarnated from days of yore - and super easy to cook in a modern day waffle iron! I have upped the flavour factor from the original recipe, and given options below for using eggs or egg whites in the recipe.  I think there is lots of opportunity to get creative with flavour - try adding paprika or oregano for an extra twist!

Ingredients:

• 2 large eggs (or 1/2 cup egg white)
• 1/3 cup part skim ricotta cheese
• 2 tbsp onion, finely diced
• 1 tsp minced garlic
• 3 tsp freshly chopped parsley
• 1/8 tsp salt
• 1/4 tsp ground pepper
• 1/2 cup peeled and shredded white potato
• 1/2 cup finely diced apple (with or without skin)

Directions:

1.   Beat eggs in a small bowl.

2.  Add ricotta, onion, garlic, parsley, pepper and salt.  Whisk well.

3.  Preheat your waffle iron.

4.  Stir potato and apple into the mixture.

5.  Spray waffle iron with non stick spray and pour mixture onto it.

6.  Close lid and bake until eggs are set and golden brown.


Makes 2 servings.  Per serving:  (with whole eggs)

• Calories: 160
• Carbs: 12.5g
• Fat:  6.5g
• Protein:  11g

If you substitute 1/2 cup egg whites for the two eggs:

• Calories: 115
• Carbs: 12.5g
• Fat: 2g
• Protein: 13g

Enjoy!

Follow me on twitter! @drsuepedersen

www.drsue.ca © 2018

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