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Caesar Salad

by Berkeley Wellness  

The Caesar Salad was invented in 1924 by Caesar Cardini, an Italian restaurateur in Tijuana, Mexico. The original, which included raw eggs, has undergone some modernization over the years. Shredding Parmesan from a block of cheese instead of using pregrated adds a nice touch to this classic salad.

This recipe makes use of nonfat and lower-fat ingredients, which brings the fat and calories down considerably compared to using regular dressing.


  • 3 ounces whole-wheat Italian bread, cut into ½-inch cubes
  • ¼ cup plain fat-free yogurt
  • 1 tablespoon reduced-fat mayonnaise
  • 3 tablespoons fresh lemon juice
  • 1 tablespoon water
  • 1½ teaspoons anchovy paste
  • ½ teaspoon pepper
  • 8 cups torn romaine lettuce
  • ¼ cup grated Parmesan cheese


1. In a toaster oven or under the broiler, toast the bread cubes for about 1 minute, or until crisp.

2. In a large bowl, combine the yogurt, mayonnaise, lemon juice, water, anchovy paste, and pepper, whisking until smooth and blended.

3. Add the bread cubes, lettuce, and Parmesan, and toss to coat.

Makes 4 servings

Nutrition: per serving: 125 calories, 4g total fat (1g saturated), 3g dietary fiber, 17g carbohydrate, 7g protein, 325mg sodium.

A good source of: beta carotene, calcium, fiber, folate, potassium, riboflavin, selenium, thiamin, vitamin C.