Ingredients
- ¼ cup butter (ghee for paleo)
- 3 ounces chicken
- ½ teaspoon garlic
- 2 cups arugula
- 1 teaspoon salt
- ½ teaspoon pepper
Directions
- Melt the butter in a pan over medium-high heat. Stir it continuously, until it bubbles, turns a golden color, and it gives off a nutty aroma.
- Quickly add the chicken. Spoon the butter onto the chicken, then turn until the chicken is thoroughly cooked through.
- Sprinkle with garlic.
- Top the arugula with the chicken, then drizzle the remaining butter over the arugula as a dressing.
- Sprinkle with salt and pepper and serve immediately.
| 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.
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