09 February 2018

Caesar salad

Caesar salad

By Trish Veitch - Research Chef

Caesar salad, originating from a famous chef based in North America, is now very popular in many Western countries and there are endless variations. But are they all low FODMAP? Here is an easy and delicious recipe that is low FODMAP and it is also less fatty than regular versions! Please see the tips and serving suggestions for some more information.   

 

(Makes 4 x 220g serves) 

Ingredients:

  • 4 large eggs
  • 3 rashers (1/2 scant cup or 64g) bacon, lean, short cut, cut into 1cm slices
  • olive oil (spray if possible) to toss bacon in before cooking
  • 5 cups (1 1/2 heads or 262g prepared weight) baby cos lettuce (romaine), thoroughly washed, drained and cut into 3cm lengths
  • 1/3 cup (32g) pecorino cheese, shaved with a vegetable peeler
  • 2/3 cup (43g) low FODMAP croutons
For the Caesar dressing: 
  • 1/3 cup (79g) basic mayonnaise OR choose a mayonnaise with low FODMAP ingredients
  • 1/3 cup (94g) low fat yoghurt (lactose free if required)
  • 1/4 cup (23g) pecorino cheese, very finely grated
  • 1 1/2 tbsp (24g) grainy Dijon mustard
  • 1 tbsp (6 fillets or 15g) anchovies (optional), drained on absorbent paper and finely chopped
  • Water if required to make the dressing thinner

Method:

  1. Prepare the bacon and spread out on a baking tray lined with non-stick baking paper. Spray with a little olive oil to ensure all the pieces are slightly coated. Bake in a preheated 220 °C fan forced oven for 15 to 20 minutes or until very crisp. Drain on absorbent paper and cool.
  2. Boil eggs for 7 minutes or poach eggs or about 4 minutes. They are best when the yolks are not hard but not too runny. Peel if boiled and cut into halves or quarters
  3. Prepare the dressing by combining all the dressing ingredients. Carefully toss all the ingredients except the eggs and some of the shaved pecorino and spread on a platter. Stud the eggs into the surface at even intervals and garnish with the remaining shaved pecorino.

Tips:

  • Anchovies are very salty and the fillets are of various sizes. If you are using them drain them thoroughly on absorbent paper.
  • Iceberg lettuce can be used instead of cos lettuce.
  • For a richer version of the dressing, use 1 ½ cups of mayonnaise and omit the yoghurt.
  • Any leftovers store well in the fridge for up to 4 days.  

Serving suggestions:

  • Try toasted walnuts, pecans or pepitas instead of croutons. 
  • Toss in some cooked chicken, salmon or even hard tofu to make different versions of Caesar salad.


Nutrition information/serve 1 serve = 220g
Energy 1521kJ
Protein 21.0g
Fat 28.8g
- Saturated fat 6.2g
Carbohydrates 4.9g
- Sugars 2.6g
Fibre 1.4g
Sodium 1032mg
FODMAPs LOW
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