Cauli-couscous Chicken & Basil Salad (Keto)

This delicious keto chicken salad packs a mighty punch! Here, I created a ‘couscous’ by baking blitzed cauliflower until partially caramelised, then served it with a marinated tomato, garlic and feta mixture. Skinless chicken fillets work best in this recipe, which can be served cold or room temperature – but fear not, there are plenty of healthy fats in your great quality olive oil.
 

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Carbs 9.9g | Fat 32g | Protein 56g
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*IN THE NEWS*: My cookbook KETO KITCHEN (published by Kyle Books, London) is now available to purchase in paperback or e-book. Click here to read more about where it can be purchased (where ever you are in the world), plus some of the fantastic reviews that have been coming in!

 
“I want you to achieve the best outcome with all the recipes on Fats of Life. If you haven’t already done so, please read the RECIPE SUCCESS page which is packed with handy tips and advice. Happy Cooking, everyone!”Monya
 

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Cauli-couscous Chicken & Basil Salad (Keto)

A delicious chicken salad that packs a mighty punch of flavour thanks to the combination of crushed garlic, tomatoes, feta and fresh basil. (For my UK readers, scroll to the end of the recipe to see image ads of the products I use.)
Course Light Meals, Main Dish, Salad
Cuisine General
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings 2 people

Ingredients

  • 220 g (7.8 oz) cauliflower florets
  • 3 TB olive oil
  • salt
  • pinch dried oreganum
  • 80 g (2.8 oz) cherry tomatoes, halved
  • 1 large clove garlic, peeled
  • 60 g (2.1 oz) full-fat feta cheese
  • freshly ground black pepper
  • 1 TB fat of your choice, for shallow frying
  • 2 large chicken breasts
  • 4 basil leaves

Instructions

  • Preheat the oven to 200°C (fan oven). This is 220°C for conventional ovens (or 425°F / gas mark 7). Line a large baking tray with parchment paper.
  • Trim the cauliflower florets into smaller, manageable pieces
  • Blitz the florets in a mini food processor / food chopper to a course breadcrumb texture. I suggest you do it in two batches as you want an even blitz. If you blitz the cauliflower too finely, it will burn much quicker.
  • Add one tablespoon olive oil to the mixture and season with salt. Combine well to ensure the cauli is all coated. Spread the mixture out evenly on the tray, ensuring the edges aren't too thinly spread as these tend to burn quicker.
  • Bake in the oven for 10 minutes, then remove the tray and stir around the mixture until evenly spread again. Rotate the tray while you are at it. Return to the oven for 10-12 additional minutes, but keep an eye on the edges burning, and remove the tray if it looks like it is caramelising too much. Do not turn the oven off. Tip the mixture into a bowl and add a pinch of dried oregano. Set aside.
  • In the meantime, pat the chicken breasts dry using kitchen paper and season both sides with salt. Heat any fat of your choice (I used butter, but coconut oil or ghee will work) in a griddle pan and fry until golden on both sides. If you choose to fry in olive oil (which I don't recommend) that's entirely up to you. See my notes on FATS in the About FOL page. This caramelisation of the outside adds massive flavour, but the chicken is far from cooked. Remove them from the pan and place onto a baking tray. Pop the tray into the oven (which should still be at temperature) for 10-12 minutes until the chicken has cooked through safely. (A meat thermometer probe is useful here, remove from the oven when the internal temperature reads 72°C / 163°F in the thickest part of the chicken.) Set the chicken aside to rest for 5 minutes before slicing.
  • Place the halved cherry tomatoes into a bowl and use a garlic crusher to add the crushed garlic. The garlic is eaten raw, so a garlic press is essential to achieve the best texture and flavour. Crumble in the feta cheese and drizzle in the second tablespoon olive oil. Season with a crack of black pepper.
  • Just before serving, slice the basil leaves and stir them into the tomato feta mixture. Slice the chicken breasts.
  • Serve the cauli-couscous with the tomato feta mixture and the sliced chicken. Drizzle over the third tablespoon olive oil and serve.



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Nutrition

Calories: 537kcal | Carbohydrates: 9.9g | Protein: 56g | Fat: 32g

Cauli-couscous Chicken & Basil Salad (Keto)
Summary
recipe image
Recipe
Cauli-couscous Chicken & Basil Salad (Keto)
Author
Published On
Total Time
Average Rating
51star1star1star1star1star Based on 1 Review(s)
Nutritional Information per serving
Calories                         537Kcal / 2247kJ
Fat                                32g
Carbohydrates              9.9g
Protein                           56g

Allergens
Milk




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Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site have been manually and carefully calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The macro calculations are provided as a courtesy to you based on the author's weighing of ingredients when creating the dishes. If Erythritol (a sugar polyol) has been used in any of the recipes, it has already been manually excluded from the final carbohydrate count. The author is a chef - not a medical professional - and this website has been designed to provide you with recipe ideas to suit the low carb lifestyle you have discussed with your GP.
 
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