Recipe Modification and Analysis for Healthy Chicken Caesar Salad

RECIPE MODIFICATION AND ANALYSIS- 30 possible points
STEP 1.
Find a Recipe with 7 or more ingredients that you can modify. You
can use any familyrecipe that you have wanted to modify. Once you
find that recipe, enter the ingredients and directions below.
STEP 2.
Analyze your original recipe and complete the following form using
anynutrition analysis program.
OriginalRecipe – (must be 7 or more ingredients)
Name of recipe: Chicken Caesar Salad
(Source: BBC Good Food:
https://www.bbcgoodfood.com/recipes/2516/chicken-caesar-salad)
Ingredients :
1. Ciabatta (white bread loaf): 1 slice
2. Olive Oil: 1.5 Tablespoon
3. Chicken breast (Boneless, Skinless): 200 g
4. Romaine lettuce (leaves separated): 250 g
5. Garlic cloves: 1or 6 g
6. Tinned anchovies: 60 g or 5 anchovies
7. Parmesan: 50 g
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8. Mayonnaise: 2 Tablespoon
9. White wine vinegar: 0.5 Tablespoon
Directions
1. Preheat the oven to 200C. Break the loaf into coarse crouton
sized pieces. Mix with olive oil and add to a greased baking tray.
2. Add seasoning to taste. Bake for approximately 10 minutes with
simultaneous turning till all pieces are browned evenly.
3. Coat the chicken with olive oil and seasoning. Pan fry over
medium heat for 4 to 5 minutes.
4. Repeat again by turning the chicken on the other side and
continue to cook till the pink color fades and clear juices are
release.
5. Mash anchovies and garlic cloves separately.
6. Mix half of the grated cheese with garlic, anchovies, mayonnaise
and vinegar. Seasoning can be added as per taste.
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RECIPE MODIFICATION AND ANALYSIS- 30 possible points
7. Pull apart the chicken into bite sized pieces. Mix with half of
croutons and lettuce leaves.
8. Mix with half of the dressing. Add the remaining bread, lettuce
and dressing. Garnish with remaining cheese and serve
immediately.
Original RecipeNutritionAnalysis
Calories: 1204.9 Kcal
Total Fat (grams): 69.5 g
Saturated fat (grams): 17.3 g
Monounsaturated fat (grams): 26.5 g
Polyunsaturated fat: 18.3 g
Cholesterol (milligrams): 259.3 g
Dietary Fiber: 7.1
Carbohydrate (grams): 44.7 g
Sodium (grams): 3723.4 g
Protein (grams): 96.5 g
Sugar (grams): 5.0 g
Vitamin A: 22338.1 IU
Vitamin C: 10.9 mg
Vitamin B-1 (thiamin): 0.6 mg
Niacin: 28.2 mg
Riboflavin: 0.8 mg
Vitamin D: 22.4 IU
Vitamin E: 5.1 mg
Vitamin K: 315.4 μg
Calcium: 591.1 mg
Magnesium: 122.3 mg
Zinc: 5.7 mg
Iron: 6.7 mg
Folate: 524.8 μg
Selenium: 83.5 μg
Potassium: 1281.6 mg
Alcohol: 0.0 g
DIETARY EXCHANGES:
Recipe RECOMMENDED INTAKE
Check for the Exchange Systemmaterials in Blackboard (Bb)
Bread/Cereal ____1 serving________________ 6-11
servings
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RECIPE MODIFICATION AND ANALYSIS- 30 possible points
Beans/Meat/Fish/Protein_______3 serving______________ 2-3 servings
Milk ____1 serving_________________ 2-3 servings
Fruit ____0 servings________________ 2-4 servings
Vegetable _____1 serving________________ 3-5 servings
Fat 1.5 tablespoons (22.5 ml)_______________ sparingly
What percent of your recipe comes from:
Fat: __118__%
Carbohydrate: __25_%
Protein: _102__%
Alcohol: __0__%
What can you do to make the recipe more healthful?
Firstly, to improve fiber content and reduce the intake of refined carbohydrates, the
bread can be replaced with whole meal or whole grain varieties. It is also observed that
a major portion of olive oil is used for pan frying the chicken which can be reduced by
baking the chicken instead. Instead of tinned anchovies which are high in sodium,
steamed fatty fish like salmon and trout can be used followed by reducing the amount of
chicken since the recipe’s protein content is already exceeding the Daily Values for the
day. To compensate for the reduced chicken, additional green leafy vegetables like
spinach and broccoli can be added to improve serving size of vegetables. Instead of
high fat and sodium foods like Parmesan, homemade cottage cheese from low fat milk
can be used. Lastly, as a replacement of high fat and high sodium dressings like
mayonnaise, a simple dressing made of low fat yogurt, garlic and chopped parsley or
cilantro can be used.
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STEP 3
Modify the recipe to make it more healthful. Perhaps you change the
cooking oil, reduce the cooking oil, reduce the sodium, or add more
vegetables.
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RECIPE MODIFICATION AND ANALYSIS- 30 possible points
Modified Recipe – (For fun rename it. Example it could be ‘Sally’s
cheeseless cheese cake’ if you make it with tofu instead of cream cheese)
Name of recipe : ___Healthy Chicken Caesar
Salad_________________________
Original Source- https://www.bbcgoodfood.com/recipes/2516/chicken-
caesar-salad
New ingredients:
1. Whole wheat/whole meal bread: 1 slice
2. Olive oil: 3 teaspoons
3. Chicken breast (skinless and boneless: 100 g
4. Romaine Lettuce (Leaves separated): 200 g
5. Baby spinach leaves: 100 g
6. Broccoli: 75 g
7. Garlic cloves: 3 to 5 cloves
--
8. Steamed Salmon/trout: 60 g
9. Yogurt: 50 g
10. Parsley (chopped): 15 g
11. Cilantro (chopped): 10 g
12. Cottage cheese (from low fat milk, crumbled): 75 g
Directions
1. Preheat the oven to 200C. Tear the bread into crouton sized pieces
and coat with 1 teaspoon of olive oil and seasoning.
2. Bake for 10 minutes with continuous tossing for even browning of
all pieces.
3. Brush chicken with 2 teaspoons of olive oil and seasoning and
bake at 160C for 25 to 30 minutes till tender and internally cooked.
Shred into bite sized pieces.
4. Steam or bake salmon and shred into small pieces.
5. Chop steamed broccoli into florets. Add to a large bowl followed by
lettuce and spinach leaves. To this add the chicken, fish and bread.
6. Mix crushed garlic, chopped parsley and cilantro leaves with yogurt
till smooth. Mix this dressing with the salad mixture in batches.
7. Mix in crumbled cottage cheese. Add more for garnishing just
before serving.
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