KetoDiet
☰ Menu

Grilled Chicken & Blackberry Salad

24. August 2013|Martina|5

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 amazing recipe includes my Home-made Fruit Vinegar.

Preparation time:

Hands-on:     10 minutes
Overall:      35 minutes (+ optional marinating) 

Nutritional values (per serving):

Total Carbs14.6grams
Fiber7.9grams
Net Carbs6.7grams
Protein45.2grams
Fat39.3grams
of which Saturated6grams
Energy587kcal
Potassium1142mg

Macronutrient ratio: Calories from carbs (4.8%), protein (32.2%), fat (63%)

Ingredients (makes 2 servings):

  • 2 large chicken breasts, skinless (400g / 14.1 oz)
  • juice from ½ lemon
  • 1 tsp thyme, fresh (or ½ tsp dried)
  • ¼ extra virgin olive oil
  • 2 small heads lettuce, I used little gem (200g / 7.1 oz)
  • ½ cup artichoke hearts, canned
  • ¼ cup kalamata (or other black) olives (30g / 1.1 oz)
  • ¼ cup green olives (30g / 1.1 oz)
  • 1 cup blackberries, fresh (150g / 5.1 oz)
  • 1 tbsp blackberry vinegar or any other fruit vinegar, see recipe for my Home-made Fruit Vinegar. You can also use any sugar-free fruit vinegar like Star's Red Raspberry Vinegar or balsamic vinegar.
  • ¼ tsp salt or more to taste

Note: When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives).

Instructions:

  1. 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.
    Note: You can use any kind of cooking oil instead of olive oil (ghee, coconut oil, lard, etc.). Although marinating is optional, it is recommended.
  2. Preheat the oven to 200 C / 400 F. 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.
  3. Wash and place the lettuce into a salad spinner or drain using a paper towel. Fold into a serving bowl.
  4. Drain the artichoke hearts and slice them into desired pieces. Add them to the bowl together with the sliced chicken.
  5. Add drained kalamata (or other black) and green olives.
  6. Wash and drain the blackberries and add them to the bowl with the other ingredients.
  7. Drizzle with the remaining extra virgin olive oil and fruit vinegar.
  8. Enjoy! :-)
    Note: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).

Recipe Suggestion: Butter-roasted Prawn & Blackberry Salad

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! :-)

Ingredients (makes 2 servings):

  • 400g prawns, raw (14.1 oz)
  • 2 tbsp fresh dill
  • 2 tbsp butter
  • 2 small heads lettuce, I used little gem (200g / 7.1 oz)
  • ½ cup artichoke hearts, canned
  • ¼ cup kalamata (or other black) olives (30g / 1.1 oz)
  • ¼ cup green olives (30g / 1.1 oz)
  • 1 cup blackberries, fresh (150g / 5.1 oz)
  • 1 tbsp blackberry vinegar or any other fruit vinegar, see recipe for my Home-made Fruit Vinegar. You can also use any sugar-free fruit vinegar like Star's Red Raspberry Vinegar or balsamic vinegar.
  • ¼ tsp salt or more to taste

Nutritional values (per serving):

Total Carbs12grams
Fiber5.8grams
Net Carbs6.2grams
Protein29.6grams
Fat20.4grams
of which Saturated8.7grams
Energy346kcal
Potassium567mg

Macronutrient ratio: Calories from carbs (7.5%), protein (36.2%), fat (56.3%)

Comments (3) -

Peter JS 8/24/2013 11:29:33 PM #
Peter JS

This looks amazing! Pretty food always tastes great!

Reply

KetoDiet 8/28/2013 7:49:00 AM #
KetoDiet

Thank you, you're right, it does Smile

Reply

Susan 9/16/2013 5:56:10 PM #
Susan

Beautiful! I'll have to try it soon. Thank you for sharing Smile

Reply

Pingbacks and trackbacks (1)+

Add comment

biuquote
  • Comment
  • Preview
Loading