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Easy Keto Chicken Tonnato – Ruled Me

By FitNews
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This Easy Keto Chicken Tonnato is a refreshing, protein-packed twist on the classic Italian Vitello Tonnato that swaps traditional veal for tender, poached chicken breast. The star of the show is the incredibly creamy and savory tonnato sauce, which blends canned tuna, briny capers, and fresh garlic into a silky dressing that is bursting with umami flavor. Every bite offers a perfect balance of textures, from the juicy, thinly sliced chicken to the bright, herbaceous notes of fresh basil and lemon juice. It’s a sophisticated yet simple lunch option that feels like a gourmet treat while keeping your net carbs impressively low.

One of the best things about this recipe is how easily it can be adapted to suit what you have in your pantry or how much time you have. If you are in a rush, you can skip the poaching step and use a pre-cooked rotisserie chicken instead, which makes this an excellent option for busy weekdays. For the sauce, while mayonnaise provides that classic keto-friendly richness, you could substitute a portion of it with sour cream or even a bit of heavy cream for a slightly different profile. If you find yourself without fresh basil, fresh dill or even a pinch of dried oregano can provide a different but equally delicious aromatic finish to the dish.

When it comes to meal prep, this dish is a fantastic candidate as the flavors in the tonnato sauce often deepen and improve after a few hours in the refrigerator. You can store the sauce in an airtight container for up to three days, though it is best not to freeze it because the mayonnaise-based emulsion may separate and lose its creamy texture upon thawing. The poached chicken can be kept in the fridge for a similar amount of time and is traditionally enjoyed cold or at room temperature. If you prefer your chicken warm, gently reheat the slices in a pan with a splash of water or chicken broth over low heat before drizzling with the chilled sauce for a delightful temperature contrast.

Yields 2 servings of Easy Keto Chicken Tonnato

The Preparation

Tonnato Sauce:

  • 1 tablespoon capers
  • 2 ounces canned tuna
  • 1 teaspoon fresh garlic, minced
  • 2 tablespoons fresh basil, chopped
  • 1 tablespoon lemon juice
  • 2 tablespoons olive oil
  • 4 tablespoons mayonnaise
  • 1/2 teaspoon dried parsley
  • salt and pepper, to taste

Chicken:

  • 8 ounces boneless, skinless chicken breast
  • salt and pepper, to taste
  • water
  • 4 ounces spring mix

The Execution

1. Add all of the tonnato sauce ingredients to a bowl and blend together using an immersion blender. A food processor can also work. Set aside in the refrigerator.

Tonnato sauce blended smooth with tuna, basil, and capers in a food processorTonnato sauce blended smooth with tuna, basil, and capers in a food processor

2. Add the chicken breast to a pot with enough water to cover it. Season with salt and pepper. Bring the water to a boil, discarding any scum on the top of the water.

Two raw chicken breasts submerged in water inside a stainless steel potTwo raw chicken breasts submerged in water inside a stainless steel pot

3. Let the chicken simmer for about 15 minutes or until fully cooked through.

Checking poached chicken breast temperature at 165F with a digital thermometerChecking poached chicken breast temperature at 165F with a digital thermometer

4. Allow the chicken breast to cool for 5-10 minutes, then slice.

Sliced poached chicken breast fanned out on a wooden cutting boardSliced poached chicken breast fanned out on a wooden cutting board

5. Prepare the salad by plating the spring mix, chicken, and tonnato sauce.

Thin-cut chicken and spring mix on a gray plate topped with tonnato sauce and capersThin-cut chicken and spring mix on a gray plate topped with tonnato sauce and capers

This makes a total of 2 servings of Easy Keto Chicken Tonnato. Each serving comes out to be 551 calories, 39.3g fats, 2.9g net carbs, and 43.7g protein.

NUTRITION CALORIES FAT CARBS FIBER NET CARBS PROTEIN
1 tablespoon capers 2 0.1 0.4 0.3 0.2 0.2
2 ounce canned tuna 73 1.7 0 0 0 13.4
1 teaspoon fresh garlic 4 0 0.9 0.1 0.9 0.2
2 tablespoon fresh basil 1 0 0.1 0.1 0 0.1
1 tablespoon lemon juice 3 0 0.9 0.1 0.8 0.1
2 tablespoon olive oil 239 27 0 0 0 0
4 tablespoon mayonnaise 374 41.2 0.3 0 0.3 0.5
1/2 teaspoon dried parsley 1 0 0.1 0.1 0.1 0.1
— salt and pepper 0 0 0 0 0 0
8 ounce boneless, skinless chicken breast 374 8.2 0 0 0 70.3
— salt and pepper 0 0 0 0 0 0
— water 0 0 0 0 0 0
4 ounce spring mix 32 0.5 5.9 2.3 3.6 2.5
Totals 1101 78.6 8.6 2.8 5.8 87.3
Per Serving (/2) 551 39.3 4.3 1.4 2.9 43.7

Easy Keto Chicken Tonnato

This makes a total of 2 servings of Easy Keto Chicken Tonnato. Each serving comes out to be 551 calories, 39.3g fats, 2.9g net carbs, and 43.7g protein.

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