Chef Ray - Healthier High-Protein Chicken Caeser Salad - Coach Ray

Coach Ray

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Healthy Caesar Salad
Chef Ray

Chef Ray – Healthier High-Protein Chicken Caeser Salad

Caeser salad is great but the mayo provides a large amount of calories, this is perfect if you are trying to cut down on extra calories/kiloJoules. Healthy AND awesome.

From: Brennand, Tyrone (2020) Be The Fittest Quadrille

Serves 1

  • 1 chicken leg, skin on or skinless as preferred
  • 150g silken tofu, cubed
  • 4 anchovies
  • 20g grated Parmesan
  • 1 garlic clove
  • 1 lemon
  • 1 slice of sourdough bread
  • 1 egg
  • 1 Cos lettuce, torn into pieces
  • sea salt and freshly ground black pepper
  1. Preheat oven to 180°C/355°F.
  2. Bring a small pan of salted water to the boil and add the chicken leg. Simmer gently for 15-20 minutes. Remove the pan from the heat, but leave the chicken to cool in the water for 10 minutes.
  3. Make the dressing. Add the tofu, anchovies, Parmesan and half the garlic clove to a food processor. Squeeze in a little lemon juice and blend until smooth. Set aside.
  4. Rub the other half of the garlic clove over both sides of the sourdough bread. Place directly on an oven shelf and bake until toasted and crisp – about 5-7 minutes.
  5. Bring a small pan of water to the boil, add the egg and simmer for 7 minutes. Remove from the water and hold under cold running water. Peel the egg and cut in half.
  6. Remove the chicken from the water. Pull the flesh (and skin, if using) from the bone and tear it into pieces. Discard the bone.
  7. Take the sourdough out of the oven and cut it into small squares.
  8. To assemble, put the lettuce, chicken, croutons and halved egg on a plate. Drizzle over the dressing, add pepper, and serve.

Although I’m not a qualified chef I do like to pretend I’m on Master Chef. I source the recipes from the stated source (not sauce) and make them taking the photo of the meal I produce for myself.

For more recipes like this one, get Tyrone Brennand’s book, Be The Fittest:

Grab my popular eBook Coach Ray’s Top 10 Healthy Recipes for only $7 (normal $27). It is packed full of Healthy Recipes to fuel your training, racing and recovery.

Healthy Recipes

If you enjoyed this recipe here is one I published previously:


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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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