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Want to make a really easy low-carb salad that's ultra low in carbs, Whole 30 approved, high in vitamins, minerals and antioxidants?
This is the perfect recipe for those who are following the Mediterranean Keto approach which emphasizes the importance of healthy fats, especially omega 3s and monounsaturated fats, and anti-inflammatory and nutrient-dense whole foods. Simply put, it's the healthiest version of the ketogenic diet!
We've got crunchy Romaine lettuce with a generous portion of arugula (also known as rocket), plus sweet red onions all covered in the most delicious zingy dressing made with extra virgin olive oil, anchovies and capers.
Here's why this is a superfood salad:
- Arugula is one of most nutrient-dense foods on the planet.
- Extra virgin olive oil is high in heart-healthy monounsaturated fats and antioxidants.
- Capers and red onions are the two richest sources of quercetin, one of the strongest antioxidants found in food! Just one tablespoon of capers contains more than twice as much quercetin as the average American gets in his/her entire diet and quercetin in red onions is highest near the base of the onion.
You can't go wrong by serving this easy low-carb salad with any proteins such as roast chicken, duck, salmon, pork chops, steak and any fish or seafood. This salad will be perfect with our Salmon Broccoli Cakes!
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Hands-on Overall
Serving size about 2 cups
Nutritional values (per about 2 cups)
Net carbs3.9 grams
Protein3.7 grams
Fat28.1 grams
Calories283 kcal
Calories from carbs 5%, protein 5%, fat 90%
Total carbs6.3 gramsFiber2.4 gramsSugars2.8 gramsSaturated fat3.9 gramsSodium436 mg(19% RDA)Magnesium28 mg(7% RDA)Potassium330 mg(17% EMR)
Ingredients (makes 4 servings)
Anchovy-caper dressing:
- 1/2 cup extra virgin olive oil (120 ml/ 4 fl oz)
- 3 tbsp fresh lemon juice (45 ml)
- 6 canned anchovy fillets, chopped (24 g/ 0.8 oz)
- 2 tbsp capers, drained (17 g/ 0.7 oz)
- 1 clove garlic, minced
- 1/4 tsp ground black pepper
- 2 tbsp chopped fresh parsley
Salad:
- 85 g fresh arugula (3 oz)
- 1 head Romaine lettuce, sliced (250 g/ 8.8 oz)
- 1 medium red onion, sliced (100 g/ 3.5 oz)
- 2 tbsp capers, drained (17 g/ 0.7 oz)
Instructions
- To make the dressing, place all of the ingredients in a mortar and crush with a pestle (olive oil, lemon juice, chopped anchovy fillets, capers, sliced garlic, pepper and chopped parsley). Alternatively, finely chop all of the ingredients and place everything in a small jar. Close with a lid and then shake until well combined.
- Wash the greens and place in a salad spinner to drain. Place in a bowl and add the sliced onion.
- Toss to combine and drizzle the prepared dressing over the greens. Top with the remaining capers.
- Eat immediately or place in the fridge and store for up to a day. You can serve this as a side with any proteins such as steak, roast chicken or our Salmon Broccoli Cakes.
Arugula Salad with Anchovy Caper Dressing
Step by Step
Ingredients
- 1/2 cup extra virgin olive oil (120 ml/ 4 fl oz)
- 3 tbsp fresh lemon juice (45 ml)
- 6 canned anchovy fillets, chopped (24 g/ 0.8 oz)
- 2 tbsp capers, drained (17 g/ 0.7 oz)
- 1 clove garlic, minced
- 1/4 tsp ground black pepper
- 2 tbsp chopped fresh parsley
- 85 g fresh arugula (3 oz)
- 1 head Romaine lettuce, sliced (250 g/ 8.8 oz)
- 1 medium red onion, sliced (100 g/ 3.5 oz)
- 2 tbsp capers, drained (17 g/ 0.7 oz)
Instructions
- To make the dressing, place all of the ingredients in a mortar and crush with a pestle (olive oil, lemon juice, chopped anchovy fillets, capers, sliced garlic, pepper and chopped parsley). Alternatively, finely chop all of the ingredients and place everything in a small jar. Close with a lid and then shake until well combined.
- Wash the greens and place in a salad spinner to drain. Place in a bowl and add the sliced onion.
- Toss to combine and drizzle the prepared dressing over the greens. Top with the remaining capers.
- Eat immediately or place in the fridge and store for up to a day. You can serve this as a side with any proteins such as steak, roast chicken or our Salmon Broccoli Cakes.
Nutrition (per serving, about 2 cups)
Calories283kcal
Net Carbs3.9g
Carbohydrates6.3g
Protein3.7g
Fat28.1g
Saturated Fat3.9g
Fiber2.4g
Sugar2.8g
Sodium436mg
Magnesium28mg
Potassium330mg
Detailed nutritional breakdown (per about 2 cups)
| Total per about 2 cups |
| 3.9 g | 3.7 g | 28.1 g | 283 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 27 g | 239 kcal |
| Lemon juice, fresh |
| 0.6 g | 0 g | 0 g | 2 kcal |
| Anchovies (canned anchovy fillets in oil) |
| 0 g | 1.7 g | 0.6 g | 13 kcal |
| Capers, canned |
| 0.1 g | 0.1 g | 0 g | 1 kcal |
| Garlic, fresh |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Parsley, fresh (spices) |
| 0.1 g | 0.1 g | 0 g | 1 kcal |
| Arugula, raw |
| 0.4 g | 0.5 g | 0.1 g | 5 kcal |
| Lettuce, Romaine |
| 0.7 g | 0.8 g | 0.2 g | 11 kcal |
| Onion, red, fresh |
| 1.6 g | 0.3 g | 0.1 g | 10 kcal |
| Capers, canned |
| 0.1 g | 0.1 g | 0 g | 1 kcal |
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