Description
A delicious and healthy twist on the classic Chicken Caesar Salad served with crispy air-fried chicken schnitzel and homemade healthy fries. This recipe features a tangy homemade Caesar dressing with Greek yogurt, a crispy panko and parmesan crust on the chicken, and optionally topped with a spicy-sweet hot honey drizzle. Perfect for a nutritious, satisfying meal with balanced protein, carbs, and fat.
Ingredients
Scale
Crispy Chicken
- 125 g chicken breast, cut and pounded into a thin schnitzel
- 1 tbsp Greek yogurt (20-25g)
- 1/2 tsp Dijon mustard (2-3g)
- 1/4 tsp minced garlic or garlic powder
- Dash of paprika, mixed herbs, salt, and pepper
Panko Breadcrumb Mix
- 13-15 g panko breadcrumbs
- 5 g parmesan, grated
- Dash of garlic powder, paprika, salt, and pepper
Healthy Fries
- 225-250 g white potato, peeled and chopped into fries
- 1/2 tsp olive oil (2-3g)
- Seasonings to taste (e.g., peri peri salt, paprika, garlic, salt, and pepper)
Caesar Salad Dressing
- 10 g light mayonnaise (about 1/2 tbsp)
- 25 g Greek yogurt (heaped tbsp)
- 1/4 tsp minced garlic or garlic powder
- 1/2 tsp Dijon mustard
- 1/4 tsp anchovy paste or blended anchovies
- 1 tbsp apple cider vinegar or red/white wine vinegar
- 1/4 tsp Worcestershire sauce
- Juice of 1/4 to 1/2 lemon
- 3-5 g parmesan, grated
- Salt and pepper to taste
Salad Base
- 1/2 to 1 head cos, romaine, or iceberg lettuce, chopped
Hot Honey (Optional)
- 1 tsp honey (7g)
- 2 tsp hot sauce (10g)
- Dash of chili flakes
Instructions
- Marinate Chicken: In a bowl, combine the chicken breast with Greek yogurt, lemon juice, Dijon mustard, minced garlic, paprika, salt, and pepper. Allow to marinate for 30 minutes to 1 hour to infuse flavors and tenderize the meat.
- Prepare Panko Coating: Mix the panko breadcrumbs with grated parmesan, garlic powder, paprika, salt, and pepper. Dip the marinated chicken breast into this mixture ensuring it is well coated on all sides.
- Cook Chicken: Spray the coated chicken lightly with olive oil spray. Air fry at 200°C for 15-18 minutes, flipping halfway through for even crispiness. Alternatively, bake in a 200°C oven for 20-25 minutes, flipping halfway, until golden and cooked through.
- Prepare Fries: Rinse the chopped potatoes to remove excess starch until the water runs clear. For best results, soak them in cold water with a dash of baking soda for 30 minutes to 1 hour, then pat dry thoroughly.
- Season Fries: Toss the dried fries in olive oil and your choice of seasonings such as peri peri salt, paprika, garlic powder, salt, and pepper to taste.
- Cook Fries: Air fry the fries at 200°C for 15-20 minutes, shaking the basket halfway through to ensure even cooking and crispiness. You can cook the fries and chicken simultaneously for convenience.
- Make Caesar Dressing: In a bowl, whisk together light mayonnaise, Greek yogurt, minced garlic, Dijon mustard, anchovy paste, vinegar, Worcestershire sauce, lemon juice, salt, and pepper until smooth. Adjust texture and seasoning to taste, then stir in grated parmesan.
- Assemble Salad: Add the chopped lettuce to the dressing and toss thoroughly to combine and coat the leaves evenly.
- Make Hot Honey (Optional): Mix honey, hot sauce, and chili flakes together in a small bowl to create a spicy-sweet drizzle.
- Serve: Plate the dressed salad with the crispy chicken schnitzel and hot fries. Drizzle the hot honey over the chicken if using. Finish with extra grated parmesan on top and enjoy your balanced, healthy meal!
Notes
- If making multiple servings, simply multiply ingredient quantities accordingly.
- Soaking fries with baking soda helps achieve extra crispiness.
- You can bake the chicken instead of air frying if preferred.
- Use fresh lemon juice for best flavor in the dressing.
- Hot honey drizzle is optional but adds a delightful sweet and spicy kick.
Nutrition
- Serving Size: 1 serving
- Calories: 509
- Sugar: 7g
- Sodium: 450mg
- Fat: 12g
- Saturated Fat: 3g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 61g
- Fiber: 6g
- Protein: 43g
- Cholesterol: 75mg
