
Ingredients
Directions
| NUTRITIONAL INFO | PER SERVING |
|---|---|
| Calories | 530 (430 from fat) |
| Total fat | 49g |
| Saturated fat | 30g |
| Cholesterol | 185mg |
| Sodium | 2750mg |
| Carbohydrate | 3g (1g dietary fiber, 1g sugar) |
| Protein | 21g |
A true ketogenic diet is high in fat and low in carbohydrates and protein. This means that getting in nutrients is difficult and has to be well planned out. You should make sure that the few carbohydrates that you are consuming also pack in as many nutrients as possible. Arugula is a decent source of folate, calcium, iron, magnesium, potassium, and vitamins A, K, and C. It also is heavy in phytochemicals (naturally occurring compounds that are responsible for the color, flavor and odor of plant foods) that are packed with antioxidants and provide various health benefits by protecting us from a variety of diseases.
Arugula also has a peppery taste to it making it a great addition to any salad. If you are storing it, keep it fresh by keeping it dry and refrigerated. The best way to do this is to store it in a plastic bag with a dry paper towel to soak up any moisture. If done properly, arugula can be stored for up to two weeks.
To create the high fat needed for this recipe we used browned butter. Browned butter creates a nutty aroma with a slightly sweet flavor. The slightly sweet, browned butter helps create the perfect baste for the most savory, juicy, and buttery chicken. The browned butter also serves as a delicious dressing over the arugula.
I highly suggest using a cast iron skillet when cooking the chicken to get a great seared crust without overcooking it. I also love cooking in cast iron because it is a way to add iron to your food. Again, when you are on the Keto diet it is important to try and get extra nutrients however possible. Iron is an important part of hemoglobin, a part of the red blood cells that helps transport oxygen throughout your body. Low iron levels can make you feel tired, affect your body’s immune system, and can leave you feeling less alert. This meal will give you the needed fat during a keto diet and it will also help pack in more nutrients, plus it’s absolutely delicious!
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
We’ve reached the final stretch in iFIT’s Finish Strong journey, a three-month commitment to staying active, motivated, and focused through the end of the year. You’ve built your consistency, and now it’s time for the grand finale: the Dash to the Finish Challenge.This month is all about pushing to the finish line while celebrating how far you’ve come. Embrace the season, whether you’re walking through the holiday markets in Germany or feeling the Jingle Bell Burn in the iFIT Studio.It’s time to finish strong!Complete the workouts from your selected Challenge level by December 31, 2025 and you’ll earn this digital reward for your Trophy Case. Here are this month’s Challenges:Treadmill and elliptical workoutsWalking and Running: Finish strong this month with walks and runs! You’ll explore the famous holiday markets in Germany with Casey Gilbert, complete holiday-themed walks and runs in the iFIT Studio with Ashley Paulson, John Peel, Richard Biglia, Jesse Corbin, Pearl Fu, and Jonnie Gale, walk across a glacier in Argentina with John Peel, and wrap things up in Nepal with Ang Tshering Lama.Join the Dash to the Finish Challenge: Walk & RunCycling WorkoutsCycling: Cycle to the finish line this month! iFIT Trainer John Wessling will lead you through an interval ride and an endurance ride alongside a dog sled team in Alaska. Then, you’ll head to Colorado with iFIT Trainer Keith Gabel to explore the Devil’s Thumb Resort. Finally, iFIT Trainer Ashley McIvor will join you in Norway for a HIIT ride and strength ride that is sure to get you in the holiday spirit.Join the Dash to the Finish Challenge: CyclingRower WorkoutsRowing: iFIT Trainers Alex Gregory and Susan Francia will take you on an epic adventure this month! Join Alex in Wales for endurance and speed rowing workouts, then head to Canada for quick but effective training with Susan, focused on HIIT, power, and endurance.Join the Dash to the Finish Challenge: RowingStrength workoutsStrength: Build strength in the iFIT Studio and in Iceland this month! Catch the incredible dynamic duos of Hannah Eden and Paulo Barreto, John Peel and Ashley Paulson, and Hannah and Ashley, and a solo workout with Shannon Cooper for fun, holiday-themed workouts. iFIT Trainer Jonnie Gale will round things out with two strength-focused workouts in the stunning backdrop of Iceland.Join the Dash to the Finish Challenge: StrengthDisclaimer: The primary purpose of this blog post is to inform and entertain. Nothing on the post constitutes or is intended to be a substitute for professional medical advice, prevention, diagnosis, or treatment. Reliance on any information provided on the blog is solely at your own risk. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition, and please consult your doctor or other health care provider before making any changes to your diet, sleep methods, daily activity, or fitness routine. Do not disregard professional medical advice or delay seeking it because of information available on this blog. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.
December 1, 2025