| Keto Bird n’ Garden

Author / Luke Summers

Simplicity reigns supreme and when it comes to Keto fare I’ve found that to be especially true.  I love utilizing the entire bird and while you may not get to have your carbs you can indulge in the delicious skin that crisps up on the flames of the fire.  Brings out my inner cavewoman — tearing the meat off the bone.

Photo Aug 05, 7 39 31 PM

Above, we see the “Bird”..,

Photo Aug 07, 6 13 43 PMAnd here is the “Garden!”

One of my favorites to cook up on a Sunday afternoon leaving options for easy lunches or busy weekday nights.

KETO RECIPE: bird n’ garden NUTRITIONAL INFORMATION PER SERVING:

Servings:  8
2 cups salad + 2 teaspoons olive oil and vinegar to taste
w/ 1 Leg & Thigh
Calories:  476, Protein 35 g, Fat 34 g, Carbs 6 g (30/65/5%’s)
w/ 1 Breast & Wing
Calories:  579, Protein 45 g, Fat 41 g, Carbs 8 g (30/65/5%’s)

INGREDIENTS

The Birds
2, 3 1/2 – 4 1/2 pound pastured chickens

The Rub
1 tablespoon paprika
1 1/2 teaspoons ground mustard
1 1/2 teaspoons sea salt
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon ground cumin
1/4 teaspoon cayenne pepper
1/4 teaspoon ground cloves

The Garden
16 cups mixed lettuce combo (leaf, red leaf, romaine, bibb)
3/4 cup red bell pepper, chopped
3/4 cup yellow bell pepper, chopped
1 1/4 cups carrots, chopped
2/3 cup purple onion, diced
1/2 cup pecans
1/2 cup crumbled gorgonzola cheese (preferably raw)

Dressing
Olive oil and balsamic vinegar (2 teaspoons olive oil per salad and vinegar to taste)

PREPARATION

Birds
Cut up the chickens reserving the backs and necks for future stock making. I freeze mine in Ziploc bags.

Mix the spices together well.  Rub on both sides of the chicken.  If you have time I like to let mine set at room temperature about an hour before grilling.

Photo Jul 10, 4 24 13 PM

Fire up the grill

Photo Jul 10, 6 24 14 PM

Cook covered with the lid on for 30 – 45 minutes or until juices run clear.  The wings generally take about 30 and the legs and breasts 35-45 depending on the size of the chicken.

Garden
Wash the lettuce and drain.  Tear into pieces and add remaining ingredients. Divide into individual bowls and/or containers (for future use) and top with dressing when ready to serve.

Enjoy! For more Power Athlete friendly recipes check out my blog Paula Lean Primal Queen!

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AUTHOR

Luke Summers

I am the COO of Power Athlete, co-host of Power Athlete Radio, and a Power Athlete Coach. I've been coaching athletes, training clients, and educating 1,000s of coaches around the globe since 2007. I'm a lifelong multisport athlete, but my focus was football up through college where a neck injury forced me to hang it up.

Now I'm a stickler for productivity, and have a burning desire to empower athletes, coaches, and every day people who are striving to be better versions of themselves.

2 Comments

  1. Dylan Mullen on September 7, 2016 at 6:26 pm

    More keto greatness! Thanks!

  2. Paula Jager on September 8, 2016 at 4:46 am

    You are welcome — glad you are enjoying!

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