Grilled romaine with blackened chicken and healthier Caesar dressing

I always skip past the Caesar salad because of the high fat and sodium content in a regular jar of dressing. Not today! I made a healthier homemade Caesar dressing with Greek yogurt to provide more protein and less fat. The taste was amazing and helped balance out the kick of spice from the blackened chicken. Plus, the grilled romaine hearts added more flavor from the grill. Once I put the lettuce, chicken, and dressing on the plate I got so excited that I forgot about the croutons and extra Parmesan cheese, but it was still good.  The best thing about this meal, it takes less than an hour to do everything: from taking pictures for my blog, making the dressing, making the rub for the chicken, grilling,etc.

Grilled Romaine Hearts
Serves: 4
Ingredients:
  • 2 whole romaine hearts
  • olive oil (I lightly sprayed them)
  • Pepper to taste
Directions:
  1. Wash lettuce and dry. Slice length wise.
  2. Lightly spray with olive oil and sprinkle with pepper.
  3. Grill for 6-8 minutes, turning each side for 2 minutes.

Healthier Caesar Dressing
Serves: 5
Ingredients:
  • 1/2 cup low-fat Greek Yogurt (One small container, 5.3 oz,  is perfect)
  • 2 tbsp shredded Parmesan 
  • 1 clove garlic, minced
  • 1 tsp spicy mustard
  • 1 tsp Worcestershire sauce
  • 1 tbsp fresh lemon juice
  • 1 tbsp apple cider vinegar
  • 1/4 tsp salt and pepper
Directions:
  1. Combine all ingredients and let it sit in the fridge for about a half hour or more. 
  2. Enjoy without the guilt!


Blackened chicken
Serves: 4
Ingredients:
  • 5 chicken breasts
  • 1 garlic clove, minced
  • 1 tsp paprika
  • 2 tsp pepper
  • 1 1/2 tsp sea salt
  • 1 tsp cayenne pepper
  • 1/2 tsp dried oregano
  • 1/2 tsp dried thyme
  • olive oil
Directions:
  1. Mix all ingredients together, except chicken and olive oil.
  2. Lightly spray olive oil on both sides of the chicken breasts.
  3. Rub the spice mix on both sides of the chicken.
  4. Grill for 5 minutes on each side (depending on the size of the chicken, mine were thin so they cook faster).
  5. Enjoy!

A bonus: Eat the leftovers in a whole wheat wrap or as a salad!

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