Rubriik: Toitumine

Oven roasted chicken

Published on by Margit Partei1 kommentaar

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

  • thyme

  • ground paprica

  • ground black pepper

  • salt

  • 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

Mistakes on low carb diet (part 2)

Published on by Margit Partei3 kommentaari

In a previous post I addressed some of my mistakes on my low carb diet. Now I have analysed my behviour even further, researched low carb forums and articles and found other things I need to change (or change a little bit).

 

1. Snacking

I kind of addressed that topic before. Little things add up. Feeling hungry, eating a piece of cheese, butter, sausage or any other allowed foods still add up to quite a bit of calories. And sometimes it’s not even about the calories, it’s more about eating constatntly and losing your ability to tell if you’re really hungry or just want to taste some good food. I don’t need the energy an hour before going to sleep. No snacking, stick to reguar 2–3 meals and you’ll be fine.

 

2. Using artificial sweetener

I’ve been using quite the bit of artificial sweetener lately. In my coffee, tea, dairy products, protein balls and other low carb cooking. But the sweetener can slow down or even stop your weight loss. Even the Diet Doctor’s website has said so and I do trust doctor Eenfeldt. Stevia isn’t that great either but I will try using that instead of Huxol.


3. Eating too much dairy

What I didn’t know a few weeks ago is that dairy products can pump up your insulin like carbs do. So again: weight loss slows down or stops. During the last 3 months I have added a lot of sour cream, ricotta and other dairy in my diet. They do fit my 20 gram carb limit but I have been eating less vegetables in order to “afford” my dairy. Not good. The only dairy I really should eat is cheese in limited amounts and a drop of cream in coffee.


4. Eating too much protein

That fits in with my last point. Eating too much dairy and therefore getting too much protein from my foods. You shouldn’t really go over the 30% of protein a day limit and get about 70% of energy from fat, at least on LCHF. But I eat a packet of ricotta and BOOM! – too much protein. Or eating too much protein powder. A scoop is 25 grams of protein which on some days can be too much.

 

5. Eating too little fat

When protein intake goes too high, fat intake goes too low. I explained that in the point. And when you don’t get enough fat, you also get cravings more and get hungry more easily. More coconut oil, olive oil and butter is needed.


6. Eating too little vegetables

Your carbs should come mainly from leafy green veggies. I’ve been having way too little veggies in my diet because of getting the carbs from dairy. Cabbage, cauliflower broccoli, zucchini, Brussels sprouts, cucumber, peppers, avocado: welcome back to my life.


If you know any other common mistakes on low carb diets, let me know.