Caesar Salad

Note: This recipe is especially for pregnant and breastfeeding women, but it can be a nutritious part of almost anyone's diet. Pregnant and breastfeeding women need to consume extra calories and eat a variety of nutritious foods to contribute to their baby's growth and development.

Prep time: 10 minutes

Ingredients:

• 1 heart romaine lettuce
• 4 tbsp. extra virgin olive oil
• 2 tbsp. white wine vinegar
• 2 tbsp. lemon juice
• 1 clove garlic, crushed and minced
• 1/4 tsp. ground mustard
• 1/4 c. egg substitute
• 2 tbsp. grated parmesan cheese
• black pepper to taste
• croutons (optional)

Directions:

1. Clean lettuce well to get rid of any bacteria, then dry it in a salad spinner or blot dry with paper towels.
2. Tear lettuce into 1- to 2-inch pieces and place in a large salad bowl.
3. In a small bowl, whisk together olive oil, vinegar, lemon juice, garlic, mustard, and egg substitute.
4. Just before serving, pour dressing and parmesan cheese over salad and toss until lettuce is coated with dressing.
5. Add black pepper and croutons as desired.

Serves: 4

Serving size: 1 cup

Nutritional analysis (per serving):

162 calories
4 g protein
15 g fat
3 g sat. fat
3 g carbohydrate
1 g fiber
2 mg cholesterol
71 mg sodium
56 mg calcium
1 mg iron
80 mcg folic acid

Nutritional analysis may vary depending on ingredient brands used.

Why this recipe is good for pregnant or breastfeeding women:

This recipe replaces raw or undercooked egg yolk with an egg substitute. Raw or undercooked foods should not be consumed during pregnancy.

Reviewed by: Steven Dowshen, MD

Related Resources

U.S. Food and Drug Administration (FDA) The FDA is responsible for protecting the public health by ensuring the safety, efficacy, and security of human and veterinary drugs, biological products, medical devices, our nation's food supply, cosmetics, and products that emit radiation.

American Dietetic Association The American Dietetic Association offers nutrition news, tips, resources for consumers and dietitians, and a find-a-nutritionist search tool.

Vegetarian Resource Group This site offers recipes, nutrition information, and lots more for vegetarians and anyone looking to eat less meat.

Women, Infants, and Children (WIC) The Special Supplemental Nutrition Program for Women, Infants, and Children - better known as the WIC Program - serves to safeguard the health of low-income women, infants, & children up to age 5 who are at nutritional risk by providing nutritious foods to supplement diets, information on healthy eating, and referrals to health care.

American College of Obstetricians and Gynecologists (ACOG) This site offers information on numerous health issues. The women's health section includes readings on pregnancy, labor, delivery, postpartum care, breast health, menopause, contraception, and more.

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Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.

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