Caesar salad recipe for post-workout nutrition

You need something that will fill you up and give you back your energy and rebuild your muscles after exercise. The problem is that a run in hot weather or a sweaty session at the gym curbs your appetite (at least in the short term). The solution is this refreshing salad, the perfect way to recharge without feeling weighed down while packing in all the nutrients your body secretly craves.

You’ll easily hit your protein goals with lean chicken, while the richer potatoes are packed with much-needed recovery carbs. Forget pale gem as a base—the addition of zucchini adds extra fiber and flavor, while the salted anchovies and Parmesan make for healthy foods, restoring sodium lost in sweaty sessions.

Caesar Salad Recipe

Serves: 2

Total time: 1h 10

Ingredients

500g small waxy new potatoes

2 chicken breasts, without skin

1 lemon, finely grated zest and squeezed

3 tablespoons cold-pressed rapeseed oil

1 romaine lettuce, coarsely chopped

1 medium zucchini

cut into 2mm discs

Picked 25 g mint leaves, finely crushed

Picked leaves of 25 g flat-leaf parsley

Flaked sea salt and ground black pepper

for the dressing

4 salted anchovies in oil, coarsely chopped

1 small garlic clove, coarsely chopped

1 egg yolk

½ teaspoon brown sugar (superfine)

1/3 teaspoon ground black pepper

¾ oz (20 g) Parmesan cheese, finely grated, plus extra for garnish

1 tablespoon cold-pressed rapeseed oil

Juice of ½ lemon (from the lemon above)

Caesar salad
Crave by Ed Smith

Method

Put the potatoes in a saucepan with cold water.add half a teaspoon of salt, bring to a boil and simmer for 15-20 minutesuntil well cooked.

Meanwhile, use a heavy object such as a rolling pin to smash and flatten chicken breasts so that they have an even thickness of about 2cm.

In a bowl combine the lemon zest, half a lemon juice, a tablespoon of cold-pressed rapeseed oil, half a teaspoon of salt and a little pepper grinder. Roll chicken in this marinade and set aside.

Heat the oven to 220°C/200°C fan/425°F. Once the potatoes are tender, drain and let cool (or speed things up under a cold tap). Spread the potatoes out on a baking tray. and then crush them, keeping them intact; I could use a slice of fish or something similar, but I think the palm of my hand is the best way. Drizzle with the remaining two tablespoons of cold-pressed canola oil.then bake for a total of 35 to 40 minutes.

After 15 minutes, make room on the baking sheet and add the chicken breasts. Return to the oven for 15 minutes, then remove the meat and let it rest on a hot plate, pouring any residual juices over the top.

Raise the oven temperature to 240°C/220°C fan/475°F to cook the potatoes for an additional 5 to 10 minutes, so that their skins are crisp and golden.

While the chicken is cooking, make the dressing: Put the anchovies and garlic in a mallet and mortar and crush until obtaining a paste. Add the egg yolk, sugar and black pepper and stir vigorously, then add the parmesan cheese.

Stir until well blended, then drizzle in the rapeseed oil while stirring continuously. Once fully combined, add the lemon juice and stir again.

Decant into a large mixing bowl. add lettuce, zucchini and herbs and toss so everything is covered.

Once crisp, generously salt the potatoes chop the chicken into strips, add them and their juices to the salad and mix.

After transfer to shallow bowls, scattering the potatoes among the salad as you go. Grate some Parmesan on top and serve.

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