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Prep time – 20mins


Cooking time – 20mins


Serves – 4

Dairy Free
Ketogenic Diet
Gluten Free
Nut Free
Soy Free
Ingredients Qty Protein Fat CHO
Chicken breast, raw weight – 500g 500g 110 10 0
Avocado – 2 medium 300g 6 60 12
Asparagus – 2 bunches 300g 6.5 0 5
Lime – 2 small 100g 0 0 0
Olive oil (extra virgin) – to brush 20ml 0 19 0
Herb crust (see below) n/a 0 0 0
Total per serve 32g 22g 4g

Serves – 4
per Serve – 400 cal   /   1700 kJ
for Vegetarian
– use tofu instead of chicken

Preparing the Herb Crust
In a small bowl add one tablespoon of thyme, half a teaspoon of salt, a pinch of basil and a grind of pepper. Brush the top of the chicken breast generously with olive oil and massage in the herb crust. Place under the griller and grill on medium heat until cooked through. If the herb crust browns too quickly, turn down the heat or lower the grilling tray.

Blanching the Asparagus
Bring a litre of water to the boil in a large saucepan. Meanwhile, wash and trim any tough stalks off the asparagus spears. Take the boiling water off the heat and throw in the asparagus for 30-60 minutes. They should be covered by the water as they blanch. Drain and set aside.

To Serve
Divide the grilled chicken across four serving plates and arrange the asparagus and avocado. Garnish with lime wedges and mint. Serve with a carbohydrate such as rice or rice noodles for a heartier meal.