Enjoy the taste of Caesar salad in a much lighter, fibre-rich version featuring three nutrient-rich greens and almonds instead of croutons.

Makes 6 servings
Cooking time: N/A


2 cloves garlic, minced

2 tbsp (30 mL) freshly squeezed lemon juice

1 tsp (5 mL) Worcestershire sauce

1 tsp (5 mL) Dijon mustard

¼ tsp (1 mL) freshly ground black pepper

¼ cup (60 mL) canola oil

3 tbsp (45 mL) Parmesan cheese, grated, divided

4 cups (1 L) baby kale leaves

4 cups (1 L) baby spinach leaves

4 cups (1 L) chopped romaine lettuce

3 (4 oz./125 g each) roasted, skinless chicken breasts, sliced

½ cup (125 mL) coarsely chopped toasted almonds


1. Make dressing: In a small glass jar with a lid, combine garlic, lemon juice, Worcestershire sauce, Dijon mustard, and pepper. Shake well to combine. Add canola oil and 1 tbsp (15 mL) of the Parmesan cheese and shake well to blend.

2. In a large bowl, place kale, spinach, and romaine lettuce and toss well.

3. Drizzle dressing over salad and toss well.

4. Serve salad garnished with sliced chicken, almonds and remaining Parmesan cheese.


Serving Size
2 cups (500 mL) of salad with dressing and half a chicken breast

Recipe courtesy of canolainfo.org, featured in Diabetes Canada’s 2018 Healthy Living Calendar. To download the latest recipes, visit www.diabetes.ca/calendar

Nutritional Information

Per Serving
Calories 240
Total fat 15 g
Saturated fat 2 g
Cholesterol 50 mg
Sodium 170 mg
Carbohydrates 5 g
Fibre 3 g
Protein 22 g
Sugars 1 g
Enjoy this salad as a meal by adding a whole-grain English muffin for a low glycemic index (GI) choice or serve it with a side of pasta. Balancing carbohydrates and protein will help you maintain healthy blood sugar levels. – Monique St-Onge Bérubé, registered dietitian, Dieppe, N.B.

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