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It's a common misconception that keto is just about bacon, eggs and cheese. In reality, there is a variety of foods you should eat to get all the nutrients you need. For this salad I used a few simple ingredients. The dressing is full of smokey flavour - not too spicy and with a nice hint of lime.
Hands-on Overall
Nutritional values (per serving)
Net carbs8.5 grams
Protein29.2 grams
Fat38.2 grams
Calories509 kcal
Calories from carbs 7%, protein 24%, fat 69%
Total carbs12.6 gramsFiber4.1 gramsSugars4.4 gramsSaturated fat5.3 gramsSodium903 mg(39% RDA)Magnesium84 mg(21% RDA)Potassium786 mg(39% EMR)
Ingredients (makes 2 servings)
Dressing:
Salad:
- 250 g cooked prawns or shrimp (8.8 oz)
- 1/2 medium broccoli, cut in florets (200 g/ 7.1 oz)
- 1/2 medium red bell pepper, sliced (60 g/ 2.1 oz)
- 1/2 small red onion, sliced (30 g/ 1.1 oz)
- 4 cups mixed leafy greens of choice (120 g/ 4.2 oz)
- 1 tbsp chopped cilantro or parsley
Instructions
- Prepare the dressing by mixing the mayonnaise, chipotle powder, (or use ready made chipotle-lime paleo mayonnaise) olive oil, and lime juice. Season with salt and pepper to taste.
- Place the cooked prawns in a bowl, add half of the dressing and combine well. Keep the remaining dressing for later.
- Steam or boil the broccoli florets until crisp tender, for 5-7 minutes. Then, place the cooked broccoli in ice water to quickly cool down. Drain and set aside.
- Slice the red pepper and onion. Assemble the salad by dividing the ingredients between 2 bowls.
- Start with the greens, add the cooked broccoli florets (cut in smaller pieces if needed), sliced red pepper and sliced onion. Top with the dressed prawns and drizzle with the remaining dressing. Finish by adding chopped cilantro and cracked black pepper.
Chipotle Prawn & Broccoli Salad
Step by Step
Ingredients
- 1/4 cup paleo mayonnaise (60 g/ 2.1 oz) - you can make your own
- 1/4 tsp chipotle powder, or to taste
- 2 tbsp extra virgin olive oil (30 ml)
- 2 tbsp water or chicken stock (30 ml)
- 1 tbsp fresh lime juice (15 ml)
- salt and pepper, to taste
- 250 g cooked prawns or shrimp (8.8 oz)
- 1/2 medium broccoli, cut in florets (200 g/ 7.1 oz)
- 1/2 medium red bell pepper, sliced (60 g/ 2.1 oz)
- 1/2 small red onion, sliced (30 g/ 1.1 oz)
- 4 cups mixed leafy greens of choice (120 g/ 4.2 oz)
- 1 tbsp chopped cilantro or parsley
Instructions
- Prepare the dressing by mixing the mayonnaise, chipotle powder, (or use ready made chipotle-lime paleo mayonnaise) olive oil, and lime juice. Season with salt and pepper to taste.
- Place the cooked prawns in a bowl, add half of the dressing and combine well. Keep the remaining dressing for later.
- Steam or boil the broccoli florets until crisp tender, for 5-7 minutes. Then, place the cooked broccoli in ice water to quickly cool down. Drain and set aside.
- Slice the red pepper and onion. Assemble the salad by dividing the ingredients between 2 bowls.
- Start with the greens, add the cooked broccoli florets (cut in smaller pieces if needed), sliced red pepper and sliced onion. Top with the dressed prawns and drizzle with the remaining dressing. Finish by adding chopped cilantro and cracked black pepper.
Nutrition (per serving)
Calories509kcal
Net Carbs8.5g
Carbohydrates12.6g
Protein29.2g
Fat38.2g
Saturated Fat5.3g
Fiber4.1g
Sugar4.4g
Sodium903mg
Magnesium84mg
Potassium786mg
Detailed nutritional breakdown (per serving)
| Total per serving |
| 8.5 g | 29.2 g | 38.2 g | 509 kcal |
| Chipotle Lime Mayo (Primal Kitchen) |
| 0 g | 0 g | 22 g | 200 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 13.5 g | 119 kcal |
| Water, still |
| 0 g | 0 g | 0 g | 0 kcal |
| Lime juice, fresh |
| 0.5 g | 0 g | 0 g | 2 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Prawns, shrimp (cooked, peeled) |
| 1.1 g | 25.1 g | 2.1 g | 131 kcal |
| Broccoli, broccolini, fresh |
| 4 g | 2.8 g | 0.4 g | 34 kcal |
| Peppers, red bell, fresh |
| 1.2 g | 0.3 g | 0.1 g | 9 kcal |
| Onion, red, fresh |
| 1 g | 0.2 g | 0 g | 6 kcal |
| Lettuce, mixed leaf salad |
| 0.7 g | 0.8 g | 0.1 g | 8 kcal |
| Coriander (cilantro), fresh |
| 0 g | 0 g | 0 g | 0 kcal |
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