One of my favourite recipes to cook these days is oven roasted chicken. It’s great: I can have it with some veggies and just add in some potatoes, pasta, rice or buckwheat for other family members. Everyone loves this crispy chicken!
What do you need?
1 large chicken (this one was about 1,5 kg)
a little bit of oil
ground black pepper
ground nutmeg (optional)
chicken seasoning (mine is from Santa Maria)
squeeze of lemon juice (optional)
How to make it?
First of all, set your oven preheating to 200 degrees Celsius.
Then it’s time to chop up your chicken. These are tutorials on the internet of how to do it if you don’t know.
Now lay your pieces of chicken on a chopping board.
Then add a drizzle of oil and seasonings. I just add as much or as little as I want, I don’t measure anything, just eyeball it. When one side is done, flip the chicken over and do the other side.
Lay your chicken in an oventray.
Cook in the oven for 1 hour. The chicken is ready at about 45 minutes but I find that the extra 15 minutes makes it extra crispy and makes the meat fall of the bones.
Now your crispy and delishious chicken is ready. Sometimes I roast some carrots and other veggies in the same oventray with the chicken, they become caramelized and roasted and yummy. My family enjoys them very much. You can even add some potatos (not low carb, I add them for other family members), they will be the best roasted potatos ever.
Enjoy your chicken! I usually have this chicken with steamed or pyreed broccoli and cauliflower or a fresh salad.
What about nutrition?
Depending on your seasoning, this meal might contain a carb or two but I really count this as a no carb meal since it is chicken. The protein and fat count really depends on what part of the chicken you are having. I always eat the skin since it is ketosis-friendly and fits in the LCHF diet perfectly. So I’m going to present nutrition info via ShapeUp Club app per 100 g of chicken:
Breast: 197 kcal, 30 g of protein, 8 g of fat
Drumstick: 216 kcal, 27 g of protein, 11 g of fat
Wing: 290 kcal, 27 g of protein, 19 g of fat
Thigh: 247 kcal, 25 g of protein, 16 g of fat
On average: 239 kcal, 27 g of protein, 14 g of fat