The La Scala salad is a signature dish from the renowned La Scala restaurant in Beverly Hills, celebrated for its fresh flavors and masterful blend of ingredients. With its robust vinaigrette dressing, this salad quickly captures the hearts of those who try it. More than just a delicious dish, the La Scala style salad provides essential nutrients, making it an excellent choice for a healthy meal. In this article, we’ll explore the classic recipe and the nutritional benefits that make this salad both delightful and nutritious.
Main Body
Nutritional Benefits of the La Scala Salad
The La Scala salad is not only tasty but also nutritious. Its main ingredients, such as Romaine lettuce, cannellini beans, and chicken, are packed with essential vitamins and minerals. Below is an estimated nutritional breakdown per serving (around 200 grams):
- Calories: 150-200 kcal – Depending on the amount of olive oil and cheese, this is a moderately low-calorie salad, ideal as a light meal or complement to a larger dish.
- Fat: 10-15g – Most of the fat comes from olive oil, a source of heart-healthy monounsaturated fats.
- Protein: 10-12g – Primarily from chicken and beans, protein helps in muscle repair and growth.
- Carbohydrates: 12-15g – Mostly from the cannellini beans and veggies, providing a balanced energy source.
- Fiber: 5-6g – Romaine lettuce and other vegetables are rich in fiber, supporting a healthy digestive system.
- Vitamins and Minerals: The salad is rich in vitamins A, C, K, and minerals like potassium and iron, which contribute to overall wellness and energy.
Ingredients for La Scala Salad
This salad is made with simple ingredients that come together to create a flavorful and satisfying dish. Here’s what you’ll need:
- Romaine Lettuce: 2-3 cups, chopped – The main ingredient that adds crunch and freshness.
- Cooked or Grilled Chicken: 200g, thinly sliced – Rotisserie chicken also works well for added flavor.
- Cannellini Beans: 1/2 cup, rinsed – Adds fiber and plant-based protein.
- Cherry Tomatoes: 1/2 cup, halved – Brings natural sweetness and vibrant color.
- Red Onion: 1/4 medium, thinly sliced – Adds a bit of crunch and a bold flavor.
- Parmesan Cheese: 1/4 cup, grated – Provides a creamy, nutty flavor.
- Red Bell Pepper: 1/2, thinly sliced – A colorful addition rich in vitamin C.
- Black or Green Olives: 1/4 cup, sliced – Adds a salty, tangy element to the salad.
- Vinaigrette Dressing:
- Olive Oil: 3-4 tablespoons
- Red Wine Vinegar: 1 tablespoon
- Dijon Mustard: 1 teaspoon
- Garlic: 1 clove, minced
- Salt and Black Pepper: To taste
How to Make La Scala Salad
- Prepare the Lettuce and Veggies: Start by rinsing and chopping the Romaine lettuce. Place the lettuce in a large bowl. Rinse and cut the cherry tomatoes, red onion, and bell pepper. Add these vegetables to the lettuce.
- Add Beans and Chicken: Next, add the cannellini beans and sliced chicken to the bowl. You can use cooked or grilled chicken depending on your preference.
- Incorporate Parmesan and Olives: Sprinkle the Parmesan cheese and olives over the vegetables and chicken. The Parmesan will add a savory, creamy texture.
- Make the Vinaigrette: In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, and minced garlic until well combined.
- Toss the Salad: Pour the vinaigrette over the salad and toss well to ensure everything is evenly coated. Season with salt and black pepper to taste.
- Serve and Enjoy: Transfer the salad to a serving dish, garnish with lemon wedges or fresh herbs if desired, and enjoy immediately.
Variations of La Scala Salad
The La Scala salad can be customized in various ways to suit different tastes and dietary needs. Here are a few ideas:
- Vegetarian Salad: Swap the chicken with grilled tofu or chickpeas for a plant-based protein option.
- Seafood Salad: Add shrimp or grilled salmon for a fresh seafood twist.
- Low-Carb Salad: Skip the cannellini beans and add extra greens like kale or arugula.
Frequently Asked Questions
- Can I substitute olive oil with another type of oil?
- Olive oil is recommended for its flavor, but you can use avocado oil or canola oil if you prefer a different taste.
- How can I keep the salad crisp if storing it in the fridge?
- To prevent the salad from becoming soggy, keep the dressing separate and mix it with the vegetables just before serving.
- How long can I store the vinaigrette?
- Vinaigrette can be stored in an airtight container in the fridge for up to 3-5 days.
Tips for a Perfect La Scala Salad
- Choose Fresh Vegetables: Use fresh Romaine lettuce and veggies to maintain crispness and vibrant color.
- Add Nuts or Dried Fruits: For extra crunch and a hint of sweetness, add toasted almonds, chia seeds, or dried cranberries.
- Marinate the Chicken: For added flavor, marinate the chicken with herbs like rosemary or thyme before grilling.
Conclusion
The La Scala style salad is a fantastic choice for a light yet nutritious meal. With its unique flavors and elegant presentation, this dish is sure to become a favorite. Try this recipe to enjoy the classic La Scala experience from the comfort of your home!