Mediterranean · lunch
Butter-Basted Chicken Thigh Salad with Feta and Olives
Video by HK’s Keto & Low Carb Recipes on YouTube · Open on YouTube
- Keto (4.7 g net carbs a serve)
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
Skinless thigh meat, feta and an olive-oil yoghurt dressing give 23 g protein for about 5 g net carbs a serve, and it is rich in vitamin K, selenium and vitamin B12.
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Ingredients 18
Method
Tap a time to watch that step in the video.
- Season the chicken with salt, pepper and the dried herbs, then toss with the vinegar and ½ tbsp olive oil. Cook it straight away or leave it to marinate a while. 0:51
- Heat the bacon fat in a cast-iron pan until hot, add the chicken and cook 2–3 minutes until golden underneath. 1:52
- Flip the chicken, add the butter and baste the meat with it as it melts until cooked through. Lift onto a plate, pour the pan butter over and rest 10 minutes. 2:20
- For the dressing, whisk the yoghurt, 2 tbsp olive oil, about 1 tbsp of the chicken's resting juices and the lemon juice; season with salt, pepper and cayenne and stir in the coriander. 4:48
- Put the lettuce in a bowl, arrange the tomato, cucumber and olives on top and crumble over the feta. 6:03
- Slice the chicken, add it to the salad and pour the dressing over. 6:32
Tip. Chicken breast works too but cooks faster. Any cheese you like can replace the feta.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 2
Where the energy comes from one serve
- Net carbs 4%
- Protein 20%
- Fat 76%
Fits keto: 4.7 g net carbs a serve, with 76% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High68%
82 µg a serve, mostly from green lettuce (62%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Selenium High38%
21 µg a serve, mostly from chicken thigh (76%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High37%
0.9 µg a serve, mostly from feta (48%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin A High35%
313 µg a serve, mostly from green lettuce (70%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Zinc High25%
2.8 mg a serve, mostly from chicken thigh (62%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin E High25%
3.7 mg a serve, mostly from olive oil (53%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B6 High25%
0.4 mg a serve, mostly from chicken thigh (53%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Folate High23%
92 µg a serve, mostly from green lettuce (74%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Omega-3 High22%
0.4 g a serve, mostly from olive oil (29%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Calcium Source14%
185 mg a serve, mostly from feta (67%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Iron Source12%
2.2 mg a serve, mostly from chicken thigh (39%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Potassium Source10%
480 mg a serve, mostly from chicken thigh (35%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source10%
43 mg a serve, mostly from chicken thigh (38%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
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Vitamin C9%
8.1 mg a serve, mostly from tomato (42%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin D1%
0.3 µg a serve, mostly from feta (33%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by HK’s Keto & Low Carb Recipes; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.