Keto Huli Huli Chicken Over Quick Tossed Salad

Name: Keto Huli Huli Chicken Over Quick Tossed Salad
Prep time: 252 min
Cook time: 12 min
Total time: 264 min
Yield: 4
Cuisine: keto
Ingredients: Chicken Breast Boneless Skinless Raw; Salt; Black Pepper; Chicken Broth; Pineapple Juice Canned Or Bottled; Soy Sauce; Worcestershire Sauce; Rice Vinegar; Ketchup; Garlic; Ginger; Sesame Seeds; Orange Peel Or Zest Raw; Green Onions; Olive Oil; Lettuce; Cucumber; Grape Tomato; Salt; Black Pepper; Olive Oil; Rice Vinegar; Lemon Juice; Ginger; Unsalted Butter

920 ratings

Keto Huli Huli Chicken Over Quick Tossed Salad dish

Prepare Time 252 minutes

Cook Time 12 minutes

Embody Summer with this Hawaiian-inspired Keto meal! Thin-sliced chicken breasts are marinated in a laundry list of Asian-infused flavors like ginger, garlic, and sesame seeds. The “Huli Huli” part of this recipe comes from the intensely flavored citrus juices used in the marinade. Just a small amount of citrus juice adds punches of flavor to this crispy, caramelized chicken. Served under the chicken is a ginger-lemon salad that can be tossed together in minutes. You can serve the salad on the side for a crisper texture, but you’d be missing out on all the buttery flavors that drip off the glazed chicken onto the greens for a well-rounded family meal. Jessica L. ### The Origins of Huli Huli Traditional Huli Huli chicken originates from Hawaii, and you can find it at nearly every food truck hub across the main islands. The chicken is normally grilled over mesquite wood and basted in the iconically sweet citrus sauce. For this homemade Keto recipe, you can get similar flavors by cooking on high heat in a non-stick or cast-iron pan. You can even cook the chicken on a rack in your oven, but this takes a little longer than stove-top methods. The secret is all in the sauce. Huli Huli sauce can be thickened and drizzled over any protein, especially shrimp, to add tons of flavor to your meal. You can also use Huli Huli sauce as a marinade like it was used in this Keto dinner recipe. ### Citrus Juice Is Your Knight In Shining Armor Some may be panicking at the sight of pineapple juice in a keto recipe. You’d be right, pineapple is typically a huge no-no in Keto diets. As delicious as pineapple is, it’s packed with carbohydrates. In fact, most citrus fruits cannot be eaten as is, such as oranges or grapefruit. This is where citrus juice comes in as your saving grace! Just a small amount of juice spread out over multiple servings can add just the right amount of flavor you need without all the sugar. Don’t make Huli Huli chicken every week, but make this recipe as your showcase Keto meal to share with family or friends.

How to make Keto Huli Huli Chicken Over Quick Tossed Salad

Prepare a thin-sliced, 4-oz chicken breast per serving by patting dry with a paper towel. Sprinkle the salt and pepper over the chicken and arrange in the bottom of a Ziploc bag or a dish for marinating. Whisk together the chicken broth, pineapple juice, soy sauce, Worcestershire, rice vinegar, ketchup, garlic, ginger, sesame seeds, orange zest, and chopped green onion. Pour this marinade over the chicken and spread around in the bag or dish until the chicken is covered. Store airtight in your refrigerator to marinate for 4-6 hours.
When you’re ready to cook, heat the first amount of olive oil in a wide non-stick pan or skillet over high heat. Place in the marinated chicken breasts, reserving the excess marinade in the bag. Cook the chicken openly on one side for 5-7 minutes, until a glossy brown glaze caramelizes on the chicken. Flip the chicken over and pour all excess marinade over the breasts. Place a lid over the chicken and cook on medium-low heat for another 5 or more minutes. Cook until the chicken has the same caramelized glaze. Flip the chicken a couple of times in the pan to pick up any additional glaze.
While the chicken is nearing the end of cooking, quickly toss together the lettuce with diced cucumber and tomatoes and all remaining ingredients except the butter. Arrange the salad on a large serving plate and place the cooked chicken breasts on top of the salad.
Return the pan to your stove over low heat and melt the butter in the pan. Gently stir the melted butter to pick up the crispy seasonings leftover from the chicken. Pour this seasoned butter glaze over the chicken and allow it to drip off onto the salad. Serve immediately.

Ingredients of Keto Huli Huli Chicken Over Quick Tossed Salad

Ingredient	Quantity
1. Chicken Breast Boneless Skinless Raw	1 pound
2. Salt	¼ teaspoon
3. Black Pepper	¼ teaspoon
4. Chicken Broth	2 tablespoon
5. Pineapple Juice Canned Or Bottled	2 tablespoon
6. Soy Sauce	½ teaspoon
7. Worcestershire Sauce	1 teaspoon
8. Rice Vinegar	1 teaspoon
9. Ketchup	2 teaspoon
10. Garlic	2 teaspoon
11. Ginger	1 teaspoon
12. Sesame Seeds	1 tablespoon, whole pieces
13. Orange Peel Or Zest Raw	½ tsp
14. Green Onions	1 medium - 4 1/8" long
15. Olive Oil	½ tablespoon
16. Lettuce	2 ounce
17. Cucumber	3 ounce
18. Grape Tomato	1-½ ounce
19. Salt	⅛ teaspoon
20. Black Pepper	⅛ teaspoon
21. Olive Oil	½ tablespoon
22. Rice Vinegar	½ teaspoon
23. Lemon Juice	1 teaspoon
24. Ginger	½ teaspoon
25. Unsalted Butter	1-½ tablespoon

Keto Huli Huli Chicken Over Quick Tossed Salad nutrients

caloriesKCal: 225.837 caloriesKJ: 944.901 totalCarbs: 5.679 diabetesCarbsADA: 5.679 netCarbs: 4.347 diabetesCarbs: 4.373 fiber: 1.28 starch: 1.066 sugar: 2.574 addedSugar: 0.758 sugarAlcohols: 0.052 protein: 24.384 fat: 12.281 transFat: 0.181 monousatFat: 5.638 polyunsatFat: 1.795 omega3Fat: 0.064 omega6Fat: 0.938 saturatedFat: 3.961 cholesterol: 84.096 vitaminA: 97.275 vitaminC: 9.302 vitaminD: 0.073 vitaminE: 1.05 vitaminK: 42.394 vitaminB1: 0.134 vitaminB2: 0.193 vitaminB3: 9.063 vitaminB5: 0.15 vitaminB6: 0.934 vitaminB12: 0.232 potassium: 552.866 magnesium: 47.711 calcium: 31.637 iron: 1.068 zinc: 1.112 copper: 0.118 phosphorus: 263.873 sodium: 509.062 selenium: 31.195 folate: 34.591 choline: 7.64 alcohol: 0 caffeine: 0 gluten: 0.003 manganese: 0.2 conjugatedLinoleicAcid: 0.028 phyticAcid: 41.773 xylitol: 0.002 isomalt: 0 sorbitol: 0.001 maltitol: 0 lactitol: 0 erythritol: 0 pinitol: 0.001 inositol: 0.009 mannitol: 0.04

Frequently Asked Questions

Can I drink alcohol on a keto diet?

Alcohol can be consumed in moderation on a keto diet, but keep in mind that some alcoholic beverages are high in carbs. Stick to options like dry wines or spirits with low-carb mixers.

Is fruit allowed on a keto diet?

While many fruits are high in carbs, some berries like strawberries and blackberries can be consumed in moderation on a keto diet.

Are there any side effects of the keto diet?

Some people may experience keto flu, which includes symptoms like fatigue, headache, and nausea. It's temporary and can be managed by staying hydrated and getting enough electrolytes.

Can I have artificial sweeteners on a keto diet?

Some artificial sweeteners like sucralose, stevia, and erythritol are considered keto-friendly as they have little to no impact on blood sugar levels.