Keto Friendly Chicken Caesar Salad Recipe

3 minute read • by Gary Appelsies 02-05-2020

Keto Friendly Chicken Caesar Salad Recipe

 

 

PREP TIME: 20 minutes

COOK TIME: 40 minutes

TOTAL TIME: 60 minutes

SERVES: 6

 

NUTRITION FACTS (per serving): 

1008 Calories  •  88g Total Fat

9g Carbohydrates   •  3g Fiber

6g Net Carbs  •  47g Protein

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Okay it's a salad, but stay with me for a minute.

 

This parmesan-crusted fried chicken salad is the perfect marriage between delicious and sensible. 

 

Dijon mustard and parmesan cheese combine for a sweet and salty crunch to crispy fried chicken, while the homemade caesar dressing lightens things up with a zesty lemon kick. Lay it over a bed of romaine lettuce for the perfect lunch break or a light dinner. 

INGREDIENTS

 

Chicken:

4 6oz. boneless, skinless chicken breasts, pounded to an even thickness

2 cups parmesan cheese, shredded

3 tablespoons Dijon mustard

4 tablespoons extra-virgin olive oil, divided

4 tablespoons butter, divided

 

Dressing:

1 extra-large egg yolk, at room temperature

2 teaspoons Dijon mustard

2 cloves garlic, roughly chopped

¾ teaspoon Worcestershire sauce

8 anchovy fillets, roughly chopped

1/2 cup freshly squeezed lemon juice

Kosher salt and freshly ground black pepper

1 1/2 cups grapeseed oil

1/2 cup freshly grated Parmesan cheese

3 Hearts of Romaine leaves torn

DIRECTIONS

 

For Chicken:

  1. Place each chicken breast between two pieces of plastic wrap.
  2. Using the flat side of a meat mallet pound out chicken breasts to an even thickness.
  3. Place wax paper on cookie sheet and pile shredded cheese on top of the wax paper.
  4. Heat a large nonstick skillet over medium heat (you will want the pan to be very hot before placing the chicken in the pan).
  5. Using a pastry brush or a teaspoon spread a thin layer of mustard on both sides of the chicken.
  6. Coat both sides of the chicken by firmly pressing it into the cheese. Coat with as much cheese as possible.
  7. Add 1 tablespoon of oil and 1 tablespoon of butter to the pan. (for each chicken breast).
  8. Place chicken into the pan cook 7 minutes on each side, until cheese forms an even, golden crust.

 

For Dressing:

  1. Place the egg yolk, mustard, garlic, Worcestershire, anchovies, lemon juice, in the bowl of a food processor fitted with the steel blade. Process until smooth.
  2. With the food processor running, slowly pour the olive oil through the feed tube and process until thick.
  3. Add the Parmesan and pulse 3 times to combine.

 

Assemble Salad:

  1. Tear lettuce leaves into a large bowl.
  2. Cut chicken into strips and place onto of lettuce.
  3. Drizzle 3-4 tablespoons of dressing over the salad and toss to coat.
  4. Add more dressing if needed or reserve the rest of the dressing to use later in the week.

 

*HighKey Note: The dressing will last up to 3 days refrigerated in an airtight container.

 

Want to pin this recipe for later? Hover over the image below and click the "Save" button in the top left corner to add to your Pinterest board.

GARY APPELSIES

Gary Appelsies is a Board Certified Holistic Integrative Nutritionist, Natural Foods Chef, Inspirational Speaker and Author. He has an extensive knowledge in holistic nutrition, health coaching, and preventive health. Drawing on these skills and knowledge of different dietary theories, Gary is able to work with clients to help them make lifestyle changes that produce real and lasting results.

 

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