A proper Caesar — with real anchovy and parmesan — but the creamy body comes from Greek yogurt instead of oil and egg yolk. Over romaine with chicken it’s 47g of protein for 381 calories.

Don’t skip the anchovy; it’s what makes a Caesar taste like a Caesar.

Ingredients

  • For the chicken
  • Chicken breast — 2, ~180 g each raw [P 74 C 0 F 8]
  • Olive oil — 1 tsp (or spray)
  • Salt, pepper, paprika, garlic powder, chilli powder — to taste
  • For the dressing
  • Fat-free plain Greek yogurt — ½ cup [P 11 C 6 F 0]
  • Light parmesan — 3 heaping tbsp [P 6 C 1 F 3]
  • Anchovy fillets — 2 (or 1 tsp paste) [P 2 C 0 F 1]
  • Minced garlic — 2 tsp
  • Milk — 2 tbsp (1% skim)
  • Mustard (Dijon) — ½ tsp
  • Lemon — ½, squeezed
  • For the salad
  • Romaine lettuce — 2 heads, chopped [P 3 C 8 F 0]
  • Red onion — 1 small, thinly sliced
  • Croutons — a handful, ~12 (optional) [P 1 C 6 F 1]

Method

  1. Cook the chicken. Season and pan-cook 6 minutes a side, then slice.
  2. Make the dressing. Blend the anchovy, yogurt, parmesan, garlic, milk, mustard, lemon and seasoning smooth. (With paste, just whisk.)
  3. Toss. Combine the romaine and onion with the dressing until coated, top with chicken and croutons.

What to eat it with

  • Extra parmesan and chilli flakes.
  • As a wrap — the same filling rolls up well.
  • Grilled bread on the side.

Variations

  • No anchovy: 2 tsp Worcestershire sauce instead.
  • Low carb: skip the croutons.
  • Bigger meal: add a grain like quinoa.

Honest notes

  • Fibre: about 4g a serving, from the romaine.
  • Chicken weight: written for ~180g raw breasts — see [Baked Chicken Breast].
  • Macros: reconcile with the per-serving 381 cal / 47g protein listed; no correction needed.