A big salad that eats like a meal. Charred chicken, cold crisp romaine, garlicky croutons, shaved Parmesan, and a Caesar you'll build weekly.

• 48 g protein at under 500 kcal is one of the leanest ratios in the whole library.
• Greek yogurt Caesar cuts calories by 40% without killing the flavor.
• Sourdough croutons add texture and slow carbs without pushing the total up.

1. 1

   Place the chicken breasts between two sheets of plastic wrap or in a zip-lock bag and pound with a rolling pin or the flat of a pan until they are an even thickness of about 1.5 cm; this ensures they cook evenly without the thin end drying out.

2. 2

   Rub the chicken with olive oil, salt and pepper on both sides.

3. 3

   Heat a grill pan or skillet over medium-high heat until hot; cook the chicken for 4 minutes on the first side without moving it, then flip and cook for another 4 minutes.

4. 4

   The chicken is ready when an instant-read thermometer reads 74 °C / 165 °F at the thickest point; rest for 5 minutes then slice thickly.

5. 5

   While the chicken rests, whisk together the Greek yogurt, mayo, Dijon, lemon juice, mashed anchovies, grated garlic and grated Parmesan until smooth.

6. 6

   Chop the romaine hearts into large bite-size pieces and place in a wide salad bowl with the shaved Parmesan and croutons.

7. 7

   Pour three-quarters of the Caesar dressing over the romaine and toss until every leaf glistens.

8. 8

   Divide the salad between two plates, lay the sliced chicken on top and spoon a little extra Caesar on the side.

• Pound chicken - even thickness cooks evenly and stays juicy.
• Croutons: toss stale sourdough in olive oil and garlic, bake 10 min at 200 °C.