Thank goodness for my Keto Low-Carb blogging.  It is keeping me sane.  The past weeks have been freezing outside.  Add to this our COVID-19 lockdown and lockdown rules that keep us from vacationing in Cuba for a week this year, and it is becoming downright depressing.   

I feel blessing that our families are safe and healthy.  I feel blessed to be happily married.  And I feel blessed to be able to share my passion and love of my this Keto Low-Carb lifestyle and recipes with you.

I needed to prepare a summer dish to lift my spirits.  And once again, I chose our favorite – inexpensive chicken legs!  This dish sings with summer vegetables.  But it can be enjoyed during any season of the year, thanks to our supermarkets.

I’ve covered these points below, but I think there are so important.

TO ENHANCE THIS RECIPE WHAT ARE A FEW CHICKEN SECRETS WE CAN USE?

• Cut off excess fat.
• For less fat overall remove the skin completely. After all the legs have more saturated fat than the breasts.
• Using a paper towel to pat the chicken thus removing excess moisture.
• Either toss the legs in your olive oil/herb mixture or coat the top of chicken with your mixture or sauce. If I’m adding sauce to the legs, I often remove the skin completely.
• Spray your ovenproof pan with avocado non-stick cooking spray. This ensures you don’t lose any meat that might otherwise be stuck to the bottom of your pan.
• Preheat the oven in advance for more unified cooking of the flesh.
• Bake legs at a higher temp if leaving the skin on. This makes the skin crispier.
• Bake the legs until juices run clear, and the internal temp reaches 165 F.
• Use a thermometer to ensure the flesh is cooked throughout.
• Broil the legs at the end for a more caramelized sauce.

Cooking Times for Chicken Quarters:

Cook bone in chicken legs for 40–45 minutes at 400 °F

Cook bone in chicken legs for 45–55 minutes at 375 °F

Cook bone in chicken legs for 50–60 minutes at 350 °F

Also take note: Above baking temperatures and times are estimates.  Follow your own oven’s temperature and cooking time. It takes a gas oven 10–15 minutes to reach the desired temperature. Electric ovens can take 10 minutes longer than that.  The age of your oven will also determine the temperature, time for roasting or baking, and where you want to place your dish in the oven.  The bottom of your oven may be hotter than the top, depending on its condition.  This also includes where to set your dish under the broiler.  So use your own best judgment based on the type, condition, and age of your oven.  Prep times will also vary depending on how slow or quickly you like to work.

HOW DO I DE-BONE MY CHICKEN QUARTERS IF I DON’T WANT TO KEEP THE BONES-IN?

 

WHAT IS THE NUTRITIONAL VALUE OF KETO LOW-CARB CHICKEN QUARTERS WITH WHITE WINE, CHERRY TOMATOES, BASIL?

The chicken leg comprises two parts — the thigh and the drumstick. The drumstick is the lower part of the chicken leg.  One chicken drumstick without the skin or bones (44 grams) contains  about 12.4 grams of protein. The thigh contains 209 calories, 26 grams of protein and 10.9 grams of fat.  The leg (with both parts) offers about 38 grams of protein. 

WHAT IS THE TASTE PROFILE OF KETO LOW-CARB CHICKEN QUARTERS WITH WHITE WINE, CHERRY TOMATOES, BASIL? 

The predominant taste sensations of this dish are fattiness from the dark meat and skin and tanginess from the white wine and tomatoes.  The garlic offers a pleasant bitterness. 

WHAT WINE HARMONIZES WITH KETO LOW-CARB CHICKEN QUARTERS WITH WHITE WINE, CHERRY TOMATOES, BASIL?

With the predominant taste sensations being fattiness and tanginess, this dish works nicely with a big, buttery white wine.  A warm climate Chardonnay is ideal.  The wine’s buttery mouth feel will work nicely with the fat in the dark meat.  The wine’s crisp acidity will complement the tanginess of the tomato.

*Wine Tips: To maintain your Keto diet or low-carb lifestyle, choose low-carb, low-sugar, and low-alcohol wines that are free of additives and artificial coloring.  Include your wine carb macros as part of your meal.  Remember, your liver will process alcohol before nutrients, pausing ketone creation and slowing the ketosis process. Your body will also metabolize alcohol as fuel before using food. This can slow fat burning and may cause your body to store carbs, fat, and protein as excess body fat.  Alcohol consumption also stimulates the appetite.  So, drink low-sugar, low-carb, and low alcohol wines in moderation.

HOW DO YOU PREPARE KETO LOW-CARB CHICKEN QUARTERS WITH WHITE WINE, CHERRY TOMATOES, BASIL?

In a large sauce pan add olive oil. Bring to medium heat. Sear chicken legs so skin is slightly golden. Transfer seared chicken legs to a baking pan lined with parchment paper.

Bring chicken fat left in the pan to high heat. Add white wine and de-glaze the pan, scraping up brown bits.

Add the garlic butter. Simmer for 2 to 3 minutes until garlic is aromatic. Pour butter sauce over chicken in the pan.

Add tomatoes and basil. Bake for 45 to 50 minutes or until chicken is done and juices run clear. Remove from oven. Remove chicken from pan. Add. Spinach to the pan to wilt. Serve hot.

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