Green Bean Salad with Caesar Dressing
Formal Description:
Green Bean Salad with Caesar Dressing is a delightful and refreshing salad that combines the crispiness of fresh green beans with the rich and creamy flavors of traditional Caesar dressing. This salad is a modern twist on the classic Caesar salad, which is known for its origins in Tijuana, Mexico, in the 1920s. It offers a healthier alternative by replacing lettuce with green beans, making it an excellent choice for those looking for a lighter yet satisfying salad option.
Casual Description:
Green Bean Salad with Caesar Dressing is like a jazzed-up version of your classic Caesar salad. Instead of boring old lettuce, we’re using crunchy green beans as the star of the show. The Caesar dressing is creamy and dreamy, just the way you like it. Want to know more? Read on for the full scoop!
History:
The Caesar salad has an interesting history. It was invented by Caesar Cardini, an Italian-American restaurateur, in his Tijuana restaurant in the 1920s. Legend has it that Caesar Cardini concocted this salad on a whim when his kitchen supplies were running low. It became an instant hit, and the Caesar salad we know today was born.
The Green Bean Salad with Caesar Dressing, however, is a more recent adaptation. It takes the essence of the classic Caesar and gives it a fresh, modern twist by using green beans as the main ingredient. This fusion of flavors and textures adds a vibrant twist to a beloved classic.
Components:
For this mouthwatering salad, you will need the following components:
Ingredients:
- 1 pound of fresh green beans, washed and trimmed
- 1/2 cup of Caesar dressing (store-bought or homemade)
- 1/4 cup of grated Parmesan cheese
- 1/4 cup of croutons (optional, for added crunch)
- Salt and pepper to taste
Steps to Prepare:
Step 1: Blanch the Green Beans
- Bring a large pot of salted water to a boil.
- Add the green beans and cook for about 2-3 minutes until they are bright green and tender-crisp.
- Immediately transfer the green beans to a bowl of ice water to stop the cooking process.
- Drain the beans and pat them dry with a clean kitchen towel or paper towels.
Step 2: Assemble the Salad
- In a large mixing bowl, combine the blanched green beans and Caesar dressing.
- Toss the beans gently to coat them evenly with the dressing.
- Season with salt and pepper to taste.
- Sprinkle the grated Parmesan cheese over the top and toss again to distribute it evenly.
Step 3: Serve
- Transfer the salad to a serving platter or individual plates.
- If desired, scatter croutons over the top for that classic Caesar salad crunch.
- Serve immediately and enjoy your Green Bean Salad with Caesar Dressing!
Time Needed:
The total time needed to prepare Green Bean Salad with Caesar Dressing is approximately 15-20 minutes. This includes the time to blanch the green beans and assemble the salad. It’s a quick and easy recipe, perfect for a light lunch or side dish.
Nutrition Facts for Green Bean Salad with Caesar Dressing
Note: The following nutrition information is approximate and may vary based on specific ingredients and portion sizes.
- Calories: Approximately 190-220 calories per serving (1 serving is about 1/4th of the recipe).
- Total Fat: About 15-18 grams per serving.
- Saturated Fat: Around 3-4 grams per serving.
- Trans Fat: Minimal to none.
- Cholesterol: Approximately 10-15 milligrams per serving.
- Sodium: Varies depending on the Caesar dressing used, but can range from 400-600 milligrams per serving.
- Total Carbohydrates: Approximately 10-12 grams per serving.
- Dietary Fiber: Roughly 4-5 grams per serving.
- Sugars: Minimal, primarily from natural sources in the green beans.
- Protein: About 4-5 grams per serving.
- Vitamins and Minerals:
- Vitamin A: Provides a significant amount due to the green beans and Caesar dressing, contributing to your daily vitamin A needs.
- Vitamin C: Contains a moderate amount thanks to the green beans.
- Calcium: Provides a good source of calcium, particularly from the Parmesan cheese.
- Iron: Contains a small amount of iron.
- Healthy Fats: The majority of fats come from sources like olive oil in the Caesar dressing, which are considered heart-healthy monounsaturated fats.
- Vegetables: The green beans are the star of this salad, providing essential vitamins, minerals, and dietary fiber.
- Caesar Dressing: The dressing contributes to the calorie and fat content. Opt for a lower-fat version if you want to reduce the calorie count.
Health Information:
- Nutrient-Rich: This salad is nutrient-rich, providing essential vitamins and minerals, particularly vitamin A, vitamin C, and calcium.
- Fiber: The salad is a good source of dietary fiber, aiding digestion and promoting a feeling of fullness.
- Healthy Fats: The majority of fats in this salad come from sources like olive oil in Caesar dressing, which are considered healthy monounsaturated fats that can be beneficial for heart health.
- Protein: While not a high-protein dish, it does provide a moderate amount of protein, which is important for various bodily functions.
- Moderate Calories: The calorie content is relatively moderate, making it a suitable option for those looking to maintain a balanced calorie intake.
- Sodium Consideration: Caesar dressing can be high in sodium, so individuals on a low-sodium diet should choose a low-sodium dressing or use it sparingly.
- Customization: You can further enhance the nutrition by adding other vegetables or protein sources like grilled chicken or tofu to make it a complete meal.
As with any recipe, it’s important to be mindful of portion sizes, especially if you’re monitoring your calorie intake. Additionally, you can make adjustments to the dressing or toppings to better align with your dietary preferences and health goals.
