Deconstructed caesar salad
This diabetes-friendly deconstructed Caesar salad offers a healthy twist on the classic without sacrificing flavour.
- Suitable for diets:
- Gluten Free
- Ketogenic
- Kidney Friendly
- Low-Carb
- Mediterranean
- Paleo
- Vegetarian
Servings:
Why Diabetes Friendly?
- Low in Carbs: The primary ingredients, romaine lettuce and Parmesan cheese, are low in carbohydrates, making this salad suitable for managing blood sugar levels.
- Healthy Fats: The extra virgin olive oil in the dressing provides healthy monounsaturated fats, which can help improve blood cholesterol levels and reduce heart disease risk.
- Low Glycemic Index: The ingredients used have a low glycemic index, which means they have a minimal impact on blood glucose levels.
- Portion Control: The deconstructed nature of the salad allows for easy portion control, helping to manage overall calorie intake.
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Equipment
- Mixing bowl
Ingredients
- lettuce (romaine, small ) 30 leaves
- parmesan cheese (shaved ) 2 ounces
- pepper 1/8 tsp
Dressing
- olive oil ⅓ cup
- white balsamic vinegar ¼ cup
- garlic (minced) ½ clove
- Dijon mustard 1 tsp
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Cooking Tips
- Crisp Lettuce: To ensure the romaine leaves are extra crisp, soak them in ice water for about 10 minutes before serving. Drain and pat dry thoroughly.
- Homemade Shaved Parmesan: For the freshest flavour, use a vegetable peeler to shave Parmesan from a block rather than buying pre-shaved cheese.
- Balanced Dressing: Taste the dressing before serving and adjust the seasoning with a pinch of salt or a dash more vinegar if needed to balance the flavours.
- Garlic Mellowing: If you find raw garlic too pungent, you can slightly mellow its flavour by soaking the minced garlic in the vinegar for a few minutes before adding the oil and mustard.
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Instructions
- Lay the lettuce leaves on a platter.30 leaves lettuce
- Mix the dressing ingredients together in a bowl or measuring cup. Drizzle about 1-2 tablespoons of prepared dressing over the leaves.⅓ cup olive oil, ¼ cup white balsamic vinegar, ½ clove garlic, 1 tsp Dijon mustard
- Sprinkle the pepper over the dressed leaves.1/8 tsp pepper
- Sprinkle with the shaved parmesan cheese. Serve and enjoy!2 ounces parmesan cheese
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Notes
*I’m not a big fan of washing lettuce. I buy the organic box of washed romaine leaves. You can also buy Green Giant Little Gem Lettuce Hearts (shown in the photo).
**Parmesan reggiano can be shaved with a vegetable peeler or you can purchase shaved parmesan in the grocery store
FAQ
- Can I use a different type of vinegar?
Yes, you can substitute white balsamic vinegar with apple cider vinegar or red wine vinegar for a slightly different flavour profile. - How long can I store the dressing?
The dressing can be stored in an airtight container in the refrigerator for up to one week. - Can I add protein to this salad?
Absolutely! Grilled chicken, shrimp, or tofu are great additions to increase the protein content and make the salad more filling. - What can I use instead of Parmesan?
If you prefer or need a substitute, you can use Pecorino Romano or a dairy-free Parmesan alternative.
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Nutrition
Per serving
Calories: 126.5kcal
Carbohydrates: 8.2g
Fiber: 4.4g
Sugar: 3.2g
Fat: 7.8g
Saturated Fat: 2.9g
Trans Fat:
Protein: 7.7g
Nutrition Facts
Deconstructed caesar salad
Serving Size
2 cups
Amount per Serving
Calories
126.5
% Daily Value*
Fat
7.8
g
12
%
Saturated Fat
2.9
g
18
%
Cholesterol
9.6
mg
3
%
Sodium
246.7
mg
11
%
Potassium
538.8
mg
15
%
Carbohydrates
8.2
g
3
%
Fiber
4.4
g
18
%
Sugar
3.2
g
4
%
Protein
7.7
g
15
%
Vitamin C
8.5
mg
10
%
Vitamin D
0.1
µg
1
%
Calcium
239.3
mg
24
%
Iron
2.2
mg
12
%
Magnesium
36.4
mg
9
%
Zinc
0.9
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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