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Keto-dieters often wonder whether fruit can be eaten on a very low-carb diet such as 20 grams of net carbs a day. This summer salad is a proof you can enjoy sweet berries and still experience all the benefits of ketosis!
Not only it's low in carbs, it's also packed with potassium (60% RDA)! As you may have read in my post about keto-flu, potassium as well as other electrolytes are vital for your health and even more so in low-carb diets.
This easy to make recipe includes my Homemade Fruit Vinegar but feel free to use lemon juice instead.
Tips & Substitutions
You can prepare the meat in advance and have it ready as a quick source of protein for your low-carb meals. When it's grilled, let it cool down, cut into desired pieces, place in an air-tight container and store up to 2 days (or freeze up to a month).
This salad is so versatile! Try butter-roasted prawns with dill instead of chicken with thyme & lemon. Simply pan-roast the prawns on butter, season with salt and chili powder, add to the salad bowl and enjoy!
Hands-on Overall
Serving size 1 salad bowl
Nutritional values (per serving, 1 salad bowl)
Net carbs7.4 grams
Protein47.8 grams
Fat39.3 grams
Calories600 kcal
Calories from carbs 5%, protein 33%, fat 62%
Total carbs14.6 gramsFiber7.3 gramsSugars5.5 gramsSaturated fat6 gramsSodium809 mg(35% RDA)Magnesium97 mg(24% RDA)Potassium1,071 mg(54% EMR)
Ingredients (makes 2 servings)
- 2 large chicken breasts, skinless (400 g/ 14.1 oz)
- juice from 1/4 lemon
- 1 tsp thyme, fresh or 1/4 tsp dried
- 1/4 cup extra virgin olive oil (60 ml)
- 2 small heads lettuce such as little gem (200 g/ 7.1 oz)
- 1/2 cup canned artichoke hearts (42 g/ 1.5 oz)
- 1/4 cup black olives such as kalamata (30 g/ 1.1 oz)
- 1/4 cup green olives (30 g/ 1.1 oz)
- 1 cup fresh blackberries (150 g/ 5.1 oz)
- 1 tbsp lemon juice or Homemade Fruit Vinegar or balsamic vinegar - avoid sweet syrupy types of balsamic
- 1/4 tsp sea salt, or to taste
Instructions
- Brush the chicken breasts with half of the olive oil, add lemon juice, thyme and season with salt. Leave for at least 30 minutes minutes to marinade.
- Preheat the oven to 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional). Place the chicken breast in a baking dish and bake uncovered for 25-30 minutes. Remove from the oven and let it cool down. Slice into desired pieces.
- Wash and place the lettuce into a salad spinner or drain using a paper towel. Fold into a serving bowl.
- Drain the artichoke hearts and slice them into desired pieces. Add them to the bowl together with the sliced chicken.
- Add drained kalamata (or other black) and green olives.
- Wash and drain the blackberries and add them to the bowl with the other ingredients.
- Drizzle with the remaining extra virgin olive oil and fruit vinegar.
- Enjoy immediately or store in the fridge for up to a day.
Ingredient nutritional breakdown (per serving, 1 salad bowl)
| Net carbs | Protein | Fat | Calories |
|---|
| Artichoke, canned (globe or French) |
| 1.2 g | 0.6 g | 0.1 g | 11 kcal |
| Thyme, fresh |
| 0 g | 0 g | 0 g | 0 kcal |
| Green olives |
| 0.1 g | 0.2 g | 2.3 g | 22 kcal |
| Kalamata olives |
| 0 g | 0.3 g | 3.9 g | 38 kcal |
| Lettuce (Little Gem), fresh |
| 1.5 g | 0.6 g | 0.4 g | 12 kcal |
| Chicken, breast (without skin, raw) |
| 0 g | 45 g | 5.2 g | 240 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 27 g | 239 kcal |
| Lemon (juice), fresh |
| 0.8 g | 0 g | 0 g | 3 kcal |
| Blackberries, fresh |
| 3.2 g | 1 g | 0.4 g | 32 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Fruit Vinegar, homemade (KetoDiet blog) |
| 0.5 g | 0 g | 0 g | 3 kcal |
| Total per serving, 1 salad bowl |
| 7.4 g | 47.8 g | 39.3 g | 600 kcal |
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