Tuna Caesar Salad
Why I Love This Recipe
By replacing most of the oil in a classic Caesar salad dressing with a purée of canned tuna we decrease the fat and increase the protein by eight times. The resulting dressing can makeover a simple green salad into a entrée that delivers protein, and transforms a popular creamy vinaigrette into a versatile cooking sauce.
Ingredients You'll Need
For the Tuna Caesar Dressing:
1 can (about 6 ounces) light tuna in water, drained
1 large clove garlic, halved Juice of
1 lemon 1/4 cup red wine vinegar
2 tablespoons extra-virgin olive oil
1 tablespoon freshly grated Parmesan cheese Kosher salt, to taste*
1/4 teaspoon freshly ground black pepper
1/4 cup fat-free milk
For the salad:
1 gallon romaine leaves that have been torn into bite-size pieces
1/2 cup diced red onion
1 1/2 cups plain croutons
To make the dressing, purée all of the dressing ingredients in a blender or food processor until smooth. Toss the romaine, red onion and dressing in a large salad bowl. Add the croutons and toss; serve immediately.
Nutritional Information Per Serving:
Calories 80; Total fat 5g; Saturated fat 1g; Cholesterol 10mg; Sodium 115mg; Carbohydrate 1g; Fiber 0g; Protein 8g; Vitamin A 0%DV**; Vitamin C 6%DV; Folate 1%DV; Calcium 2%DV; Iron 2%DV; Potassium 3%DV
Nutrition Information for Dressed Salad Per Serving: Calories 140; Total fat 6g; Saturated fat 1g; Cholesterol 10mg; Sodium 180mg; Carbohydrate 13g; Fiber 4g; Protein 11g; Vitamin A 170%DV; Vitamin C 70%DV; Folate 54%DV; Calcium 8%DV; Iron 15%DV; Potassium 14%DV *For salt, indicated as the amount “to taste,” no amount of the ingredient is included in the analysis.