Kale salad with low fat caesar dressing {garlic breadcrumbs + soft-boiled eggs}

Kale salad with low fat Caesar dressing – baby kale and roasted kale chips, garlicky bread crumbs, and soft boiled eggs, drizzled with a healthy Caesar dressing which is packed with protein, low in fat, yet creamy and robust in flavor.

We’re officially into the first month of spring, so expect to see all things green on the blog! Starting with this double kale, super healthy salad featuring my knock-out, low-fat, creamy Caesar dressing. Low-fat and creamy at the same time, you ask? Well, I agree it may sound like an oxymoron, but trust me – that’s the genius of this dressing – it manages to create a creamy consistency without the fat, and eggs, and without sacrificing taste!

Normally when I see foods labeled as ‘low-fat’ or ‘fat free’ I turn away.  It means one of two things – either they are full of sugar, or they contain other fillers to restore some semblance to their original taste and consistency.  Here, I am actually using a healthy ingredient to replace the fat in the dressing with protein, and amazingly, I still get to enjoy a creamy Caesar dressing!  And no, it’s no tofu or Greek yogurt (I’ve tried them both with less success).

I am a big salad eater, and Caesar salad is my top favorite.  The problem I have, is that in most cases, the salad dressing alone, can turn a salad from a healthy meal, to a caloric bomb that has more calories than a hamburger.  So this is my attempt to enjoy a huge bowl of Caesar salad, dredged in as much dressing as I want!

My secret ingredient? Good old white beans! They turned out to be such a chameleon, and completely mimic the creaminess of the egg-oil emulsion in the original Caesar dressing, without affecting the taste. I use all the rest of the familiar Caesar dressing ingredients – anchovies, lemon, garlic, mustard, Parmesan cheese, and only about 1 Tbs of olive oil!! Can you tell I’m cheating? Absolutely no!! It’s the same robust flavor, and thick, creamy dressing.

For the salad, I used two types of kale – baby kale and Lacinato kale, which I toasted in the oven and turned into crispy chips for extra crunch and flavor.  Unlike regular kale, baby kale is not as tough, and is an excellent replacement for the usual Romaine lettuce.  And to keep with the healthy theme, I added soft-boiled eggs for protein, and garlicky bread crumbs, which provide the same texture and flavor as croutons, but keep the calories in check.

You will end up with about a cup of dressing, and it will last for at least a week in the fridge.

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Kale salad with low fat Caesar dressing

Prep Time

20 mins

Cook Time

15 mins

Total Time

35 mins

 

Kale salad with low fat Caesar dressing - baby kale and roasted kale chips, garlicky bread crumbs, and soft boiled eggs, drizzled with a healthy Caesar dressing which is packed with protein, low in fat, yet creamy and robust in flavor.

Course: Salad

Servings: 16 Tbs

Calories: 31 kcal

Author: Viktoria

Ingredients

For the Caesar dressing:

• 1 cup cooked white beans
• 2 Tbs fresh lemon juice
• 1 Tbs olive oil
• 1 Tbs water
• 2 Tbs finely grated Parmesan cheese
• 2 garlic cloves
• 1 1/2 tsp mustard
• 1 1/2 tsp Worcestershire sauce
• 1 2-oz can flat anchovy fillets in oil, drained (about 12 small fillet halves)
• 1/2 tsp black pepper
• zest of 1 lemon

For the salad:

• 1 bunch Lacinato kale
• 2-3 cups baby kale
• 2 soft boiled eggs
• 3-4 Tbs garlic breadcrumbs
• Parmesan cheese

Instructions

To make the Caesar dressing:

1. Place all ingredients in a food processor, and blend until smooth and creamy. Taste and adjust the seasoning. Store in a glass jar for a week, in the refrigerator.

To make the garlic breadcrumbs (can be made in advance and used in other recipes):

1. Preheat oven to 350° F.

2. Cut 5-6 bread slices into bite-size pieces. Drizzle with 2 Tbs olive oil, salt and garlic powder to taste.

3. Toast in the oven for 20-25 minutes, then let cool completely.

4. Put the croutons in a food processor, and pulse a few times to turn them into breadcrumbs.  Store in a cool, dry place and use in place of regular breadcrumbs for extra flavor.  Alternatively, use store-bought croutons.

To make the kale chips:

1. Remove the stems from the kale leaves, and tear the leaves into big pieces.

2. Spread the kale pieces on two baking sheets, without too much overlapping, and drizzle with 2 Tbs olive oil, salt and garlic powder.

3. Roast in a 350° F oven for 15 minutes, or until crispy.  Check on them after 10 minutes, and rotate the sheets if necessary.

To assemble the salad:

1. While kale chips are roasting, boil the eggs - 6 minutes for soft-boiled eggs, 8 minutes for hard-boiled.

2. Toss the baby kale with 3-4 Tbs of the dressing, sprinkle with 2-3 Tbs of the breadcrumbs, and extra parmesan if desired.  Top with the boiled eggs, and kale chips.

Recipe Notes

Calories are calculated for the Caesar dressing only.   The recipe makes enough dressing for a few salads. 

The recipe makes for 1-2 salad servings.