Caesar salad with chicken rich in vitamins and minerals such as: vitamin B6 - 14.5%, vitamin C - 32.1%, vitamin E - 20.2%, vitamin K - 12.8%, vitamin PP - 20.4%, phosphorus - 13.4%, cobalt - 49.2%

Health benefits of Caesar salad with chicken

• Vitamin B6 participates in maintaining the immune response, processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, promotes the normal formation of red blood cells, maintaining normal levels of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by decreased appetite, impaired skin condition, and the development of homocysteinemia and anemia.
• Vitamin C participates in redox reactions, the functioning of the immune system, and promotes the absorption of iron. Deficiency leads to loose and bleeding gums, nosebleeds due to increased permeability and fragility of blood capillaries.
• Vitamin E has antioxidant properties, is necessary for the functioning of the gonads and heart muscle, and is a universal stabilizer of cell membranes. With vitamin E deficiency, hemolysis of erythrocytes and neurological disorders are observed.
• Vitamin K regulates blood clotting. A lack of vitamin K leads to an increase in blood clotting time and a decreased level of prothrombin in the blood.
• Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
• Cobalt is part of vitamin B12. Activates metabolic enzymes fatty acids and folate metabolism.

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Russians became widely aware of Caesar salad in the late 90s, when commercial catering began to develop rapidly. The dish appeared on the menus of restaurants and cafes, people liked it, and took a very honorable place in the ranking of other salad compositions. The food combinations are convincingly tasty, but the question arises - how many calories are contained in such a masterpiece?

The essence of the recipe

The laws of culinary life are such that any recipe undergoes transformations:

• people make their own adjustments, experiment;
• sometimes replacing, adding new ingredients or removing old ones is a forced result (the required ingredient was simply not at hand);
• a gourmet is driven by banal curiosity - what if a chicken salad is supplemented with, say, pineapple or corn kernels?

Attention! According to average estimates, Caesar salad can contain from 200 to 600 kcal per 100 g of edible weight. Agree, the difference is considerable. Especially for those who strive not to gain excess weight or lose weight.

Basic Ingredients

According to experts, the basic ingredients are:

• leaf salad;
• boiled chicken or chicken roll;
• crackers (white or rye - there will be differences in calorie content);
• tomatoes or bell pepper(most often red or yellow).

Other Ingredients

Also in the Caesar salad recipe usually appear:

• moderately hard cheese;
• mustard;
• mayonnaise or olive oil.

Caesar with chicken and its calorie content

Let's calculate how high-calorie a dish may be - whether it is suitable for your nutrition system or requires adjustment in composition. When calculating, we will consider products without correction for boiling/cooking. The discrepancies will be insignificant, so we allow ourselves to ignore them so as not to complicate the task.

The task of the calculations is to understand how much this or that position in the ingredient ensemble affects the overall energy value ready dish. Once you understand this point, you can confidently vary your foods to adjust your caloric output.

Recipe with rye crackers and pepper

Ingredients for 4 servings:

Calorie content is as follows:

• 1 serving = 364.4 kcal (we divide the finished dish into 4 parts);
• 100 g of salad = 221.6 kcal (divide total number calories per total grams and multiply by 100 g).

Attention! For reference for those watching nutritional values. The dish prepared according to this recipe contains carbohydrates 7.2 g, fats 16.4 g, proteins 10.7 g.

How to cook:

• Wash and dry the pepper, cut into cubes (remove the seeds first);
• cut the chicken roll into cubes in the same way;
• Separate boiled eggs - white separately, yolk separately;
• combine the mustard with the yolks, mashing the latter with a fork;
• grate egg whites together with cheese;
• place lettuce leaves on a wide dish;
• place chicken and chopped pepper on top, then yolks with mustard;
• season with mayonnaise;
• mix carefully and maintain the slide shape;
• Carefully place a layer of crackers on top;
• The pyramid ends with a mixture of egg whites and grated cheese.

Recipe with tomatoes and white croutons

Ingredients for 5-6 servings:

So, in the end, about calories, it turned out like this:

• 1 serving = from 244.16 to 293.0 kcal (we divide the finished dish into 5-6 parts);
• 100 g of salad = 139.0 kcal (divide the total calorie content of the dish by the total number of grams and multiply by 100 g).

How to cook:

• chop the tomatoes into small slices;
• cut chicken fillet into strips;
• grind olive oil with lemon juice and egg yolks;

Attention! Make sure that the dressing is homogeneous, without lumps. It will taste better this way. Use a springy whisk to beat.

• grind the garlic into a paste, add it to the dressing, mix thoroughly;
• grate the cheese and egg whites separately from each other;
• first place the chicken slices in a flat-bottomed dish, then the tomatoes and egg-mustard dressing;
• then a layer of toasted crackers;
• the final level is egg whites with cheese.

Comparative analysis

Obviously, in the first case, Caesar with chicken turned out to be much more nutritious. And this is even despite the fact that the second recipe contains white, and also toasted crackers. What's the matter?

The conclusions suggest themselves: http://orfogrammka.ru

• mayonnaise has an alarmingly high calorie content and consuming it with or without reason is clearly not good for your health;

• All other things being equal, a salad with boiled chicken will always have a lower calorie content.

Attention! Any sausage product, such as chicken roll, contains a lot of unwanted calorie additives. Preference should be given to boiled lean meat.

The Russian table is impossible without salads, just as it is impossible without soups and pastries. However, you always have a choice of products:

• which ones to add;
• which ones to refuse altogether;
• how to find a worthy replacement without sacrificing taste characteristics.

Regarding everyone’s favorite “Caesar,” we can say with confidence that in it you can easily find green pea, and even a radical replacement of chicken with beef pastrami or pork balyk. In each case, caloric content will differ significantly.

• form calorie groups at your discretion;
• use tables of products, taking into account how much protein, carbohydrates, fats they contain, how caloric, healthy and safe they are;
• Don’t forget about systematic food intake (regularity, dosing portions, avoiding overeating, physical activity along with a healthy diet).

Wise planning is the key balanced nutrition and the health of your family as a whole.

You may also be interested

It is one of many people's favorite salads. It is served in various restaurants, cafes and is often prepared on holidays. People who adhere to a healthy diet are interested in the calorie content of this delicious salad, bearing the proud name “Caesar”.

How many calories are in Caesar salad?

A delicious dish can contain different amounts of calories. It depends on the ingredients. For example, the calorie content of a Caesar salad with chicken, which includes rye bread croutons and homemade sauce, is 179.2 kcal per 100 g. And if you use bacon instead of chicken, the calorie content will be 335.4 kcal per 100 g. Lowest calorie content Caesar salad was found with shrimp. It is only 82.8 kcal per 100 g.

1. It is preferable not to use mayonnaise, but to prepare your own sauce with a reduced oil content. Nutritionists recommend using only 1 tbsp. spoon of dressing per serving. It is allowed to use dietary dressings, which are sold in many supermarkets.
2. For protein, it is recommended to use lean meat, such as boiled shrimp, chicken or beef. A lower-calorie version of the salad is a vegetarian one, but not many people are willing to make such a sacrifice.
3. You can reduce the amount of cheese and croutons, and add more lettuce leaves to the salad. Experienced chefs advise supplementing the dish with fresh pineapples, which tend to burn fat. They will not spoil the spicy taste, but, on the contrary, will make it richer.
4. It is better not to fry the crackers in oil as usual, but to bake them in the oven. If you plan to add croutons, it is preferable to use bran or rye bread, or even better - dietary bread.
5. Some gourmets like to decorate the salad not only with grated cheese, but also with pine nuts. The latter contain quite a lot of calories, so it is recommended to exclude them from the recipe.

The calorie content of Caesar salad depends on the ingredients and proportions. Fans of this dish do not necessarily have to give it up because of its high calorie content - just take into account the above rules and continue to enjoy the exquisite taste.