Diabetes Forecast

Jalapeño Caesar Salad With Blackened Chicken Breast

Per Serving

Jalapeño Caesar Salad With Blackened Chicken Breast

Makes: 4 servings
Serving Size: 3 cups
Calories 210
Fat 7 g
Saturated Fat 2 g
Trans Fat 0 g
Carbohydrate 9 g
Fiber 3 g
Sugars 3 g
Cholesterol 65 mg
Sodium 380 mg
Potassium 600 mg
Protein 28 g
Phosphorus 265 mg
Choices: Vegetable 1, Lean Protein 4
  • Makes: 4 servings
  • Serving Size: 3 cups
  • Preparation Time: 20 minutes
  • Cooking Time: 8 minutes


1 lb. boneless, skinless chicken breasts
1 1/2 tsp. extra-virgin olive oil, divided
1 tsp. freshly ground black pepper, divided use
1 small jalapeño pepper, with some of the seeds, quartered
3 large cloves garlic
1/4 cup grated parmigiano-reggiano cheese
2 Tbsp. dijon mustard
1 1/2 Tbsp. worcestershire sauce
4 oz. organic silken tofu, drained (1/2 cup)
1 large (18-oz.) bunch romaine lettuce, roughly chopped and chilled


  1. Preheat the broiler. Pound the chicken with a kitchen mallet until it's about 1/2 inch thick. Rub the chicken with 1/2 tsp. of the oil and sprinkle with 3/4 tsp. of the pepper. Broil the chicken breasts on a baking pan until done, about 8 minutes, turning once. Let the cooked chicken rest for at least 5 minutes, then slice into thin (1/4-inch-wide) strips.
  2. Add the jalapeño, garlic, cheese, mustard, worcestershire sauce, tofu, and the remaining 1/4 tsp. black pepper to a blender and purée. Add the remaining 1 tsp. oil and blend until smooth.
  3. Toss the dressing with the blackened chicken strips and lettuce, and serve. (If you toss while the chicken is hot, serve immediately so the lettuce doesn't wilt.) Alternatively, serve the dressing on the side so everyone can add their own.

Adapted from The All-Natural Diabetes Cookbook, 2nd Edition by Jackie Newgent, RDN, CDN.


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