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KETO LEMON GARLIC CHICKEN THIGHS (HEART HEALTHY)

Keto Lemon Garlic Chicken

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 try to come up with new recipes to enjoy our proteins.  Love this easy Keto Lemon Garlic Chicken thighs recipe.  Shawn and I don’t eat a lot of potatoes.  But I decided to do this dish with a few potatoes, so we could enjoy some healthy carbs.  If you don’t like potatoes, place the chicken and sauce over cauliflower rice. 

Lemon chicken is made around the world, such as in China, Greece, Italy, and Portuguese.   This dish uses thighs with bone-in (for added flavor) and the skin.  The crispy skin kicks up the texture in the dish, adding to the culinary experience.  You can add salt if you like.  But the chicken already has sodium.  Shawn and I tend to cook without salt to keep our sodium intake low. 

WHAT IS THE NUTRITIONAL VALUE OF KETO LEMON GARLIC CHICKEN THIGHS? 

Chicken thighs are a nutrient-dense protein source with several health benefits. They provide a significant amount of high-quality protein, essential for muscle maintenance and repair. Chicken thighs also contain essential vitamins and minerals, including B vitamins like niacin and B6, supporting energy metabolism and overall health. While higher in fat compared to chicken breasts, the fat content in chicken thighs includes monounsaturated and polyunsaturated fats, contributing to heart health. Incorporating chicken thighs into a balanced diet provides a tasty and nutritious option for meeting protein and nutrient needs.

 

Fresh lemons and lemon zest are not only versatile in flavoring dishes but also offer notable nutritional value and health benefits. Lemons are an excellent source of vitamin C, a powerful antioxidant that supports the immune system and promotes skin health. The zest, which is the outermost layer of the peel, contains essential oils and compounds like limonene that may have anti-inflammatory and anti-cancer properties. Both lemon and zest can enhance the flavor of foods while providing a low-calorie option that adds a burst of freshness and potential health benefits to various dishes and beverages. Including these citrus elements in your diet can contribute to overall well-being.

 

Fresh garlic is not only a flavorful addition to dishes but also packs a nutritional punch with several health benefits. It is rich in allicin, a compound with potent anti-inflammatory and antioxidant properties that may contribute to cardiovascular health. Garlic has been associated with lowering blood pressure and cholesterol levels, reducing the risk of heart disease. Additionally, garlic contains vitamins such as vitamin C and B6, along with minerals like manganese, supporting immune function and overall well-being. Including fresh garlic in your diet can add depth of flavor and provide potential health advantages.

WHAT IS THE TASTE PROFILE OF KETO LEMON GARLIC CHICKEN THIGHS?

The predominant taste sensations of Keto Lemon Garlic Chicken are fattiness (from the butter), tanginess (from the lemon), and pleasant toasty bitterness (from the cooked garlic). 

WHAT WINE HARMONIZES KETO LEMON GARLIC CHICKEN THIGHS?

With the predominant taste sensations Keto Low-Carb Lemon Garlic Chicken being fattiness and tanginess, this dish works extremely well with rich, buttery white like Chardonnay.  The wine’s texture complements the fattiness of the butter and thighs.  The wine’s acidity marries well with the tanginess of lemon.

WINE TIPS:

ALCOHOL AND KETOSIS:

To support your Keto diet or low-carb lifestyle, opt for quality, non-alcoholic wines that are low-carb and low in sugar. Additionally, alcohol does not align with a keto diet or low-carb lifestyle. Moreover, your liver processes alcohol before nutrients, pausing ketone creation and slowing the ketosis process. Furthermore, your body will metabolize alcohol as fuel before utilizing food, which can decelerate fat burning and may lead to the storage of carbs, fat, and protein as excess body fat. Moreover, alcohol consumption stimulates the appetite, potentially causing overeating.

ALCOHOL AND HEALTH:

Did you know that when you consume alcohol, your liver has to work extra hard to break it down? This can result in damage to your liver. Furthermore, it can elevate your risk of health issues such as inflammation and cancer, particularly with heavy consumption. Additionally, alcohol can disrupt your blood sugar levels, leaving you feeling dehydrated and disrupting your body’s normal functions.

NON-ALCOHOLIC WINE AND HEALTH BENEFITS:

Non-alcoholic wines with minimal carbs and sugar are advantageous for your health. They not only aid in weight management, blood sugar control, and hydration but also contain essential nutrients and antioxidants from grapes that can decrease your risk of health conditions like heart disease. Consequently, since they lack alcohol, they’re ideal for socializing without any adverse effects, promoting feelings of happiness and reduced stress.

WHAT KETO LOW-CARB HEART HEALTHY RECIPES CAN YOU ENJOY?

Montreal Strip Loin (Healthy Heart)

Hamburger Buns (Healthy Heart)

Egg Foo Young (Heart Healthy)

Bacon-Wrapped Salmon Asparagus (Heart Healthy)

WHAT EQUIPMENT DO YOU NEED TO PREPARE THIS RECIPE?

HOW DO YOU PREPARE KETO LEMON GARLIC CHICKEN THIGHS?

GETTING THIGHS READY FOR KETO LEMON GARLIC CHICKEN THIGHS

Preheat oven to 425°. Grease a baking pan. Pat chicken thighs dry with a paper towel.

 

Preheat oven to 425°. Grease a baking pan. Pat chicken thighs dry with a paper towel.

 

MAKING LEMON SAUCE FOR KETO LEMON GARLIC CHICKEN THIGHS

In a blender or Magic Bullet add garlic and butter. Purée until garlic is almost liquefied, butter melted. Pour butter mixture, lemon zest, and thyme into a bowl.

 

Preparing the lemon sauce for KETO LEMON GARLIC CHICKEN THIGHS

Dip each thigh into butter moisture and set in the pan. Using a small spoon add a little butter mixture under the skin of each thigh. Repeat for all the thighs.

 

Toss blanched potatoes (to lower carbs) in the remaining butter mixture and set potatoes into the pan with the thighs. Or substitute potatoes with cauliflower.

 

Add lemon slices atop thighs.

 

KETO LEMON GARLIC CHICKEN THIGHS WITH BABY POTATOES FOR EVERYONE ELSE BUT YOU.

Bake chicken for about 35 minutes or until chicken is cooked. Or air-fry chicken for half that time. To crisp the skins and potatoes, set pan under the broiler for about 2 to 5 minutes or until golden. Remove the pan, turn the potatoes, and continue broiling to make potatoes golden all over.

 

KETO LEMON GARLIC CHICKEN THIGHS

Set chicken and potatoes on plates. Serve hot.

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Keto Lemon Garlic Chicken

KETO LEMON GARLIC CHICKEN THIGHS


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Description

Love this easy Keto Lemon Garlic Chicken Thighs recipe? It’s even better with potatoes, cauliflower rice, and crispy skin!


Ingredients

8 chicken thighs (bone in) (chicken breasts for Keto Healthy Heart)

Zest of 1 lemon

3/4 cup grass-fed butter

12 cloves garlic, minced

1 tablespoon dried thyme

10 to 15 small white potatoes, cut*

1 lemon, sliced into rounds

Freshly ground black pepper as desired


Instructions

  • *A quick rinse under cold water can wash away surface starch. More starch is removed from a cut potato than a whole peeled potato, because a greater surface area is exposed on cut potatoes. Soak potato in cold water for as long as a few hours to remove more starch and then blanch in boiling water to remove even more starch.
  • Preheat oven to 425°.  Or pre-heat air-fryer to 400F.  Grease a baking pan.  Pat chicken thighs dry with a paper towel. Set aside.  Zest the lemon.  Set aside.  In a blender or Magic Bullet add garlic and butter.  Puree until garlic is almost liquefied, butter melted.  Pour butter mixture, lemon zest, and thyme into a bowl.
  • Dip each thigh into butter moisture and set it in the pan.  Using a small spoon add a little butter mixture under the skin of each thigh.  Repeat the process for all the thighs.  Toss potatoes in the remaining butter mixture and set potatoes into the pan with the thighs.  Add lemon slices atop thighs.  Season with pepper.
  • Bake chicken for about 35 minutes or until chicken is cooked.  Or air-fry for 15 to 20 minutes until chicken is cooked and juices run clear.  To crisp, the skins and potatoes set pan under the broiler for about 2 to 5 minutes or until golden.  Remove the pan, turn the potatoes, and continue broiling to make potatoes golden all over.  Set chicken and potatoes on a plate.  Drizzle with lemon, garlic, butter sauce.

Notes

  • The recipe is based on the keto version and is approximate only.  One thigh has 0 grams of net carbs. Potatoes not included.  Potatoes are not keto, but family members may like them.
  • (Note: The nutritional information provided is a courtesy and is approximate only.  We cannot guarantee the nutritional accuracy of any recipe on this site.  We cannot know what brands you use or how accurately you follow the recipe or what you like to add creatively to the dish. Use the information as a general guideline only.  Net carbs are the total carbs minus the fiber.)
  • Prep Time: 15
  • Cook Time: 35
  • Category: KETO LOW-CARB
  • Method: BAKING
  • Cuisine: DINNER

Nutrition

  • Serving Size: 1 thigh
  • Calories: 130
  • Sugar: 0
  • Sodium: 22
  • Fat: 4.5
  • Saturated Fat: 1.5
  • Unsaturated Fat: 2.5
  • Trans Fat: 0
  • Carbohydrates: 0
  • Fiber: 0
  • Protein: 22
  • Cholesterol: 100

 

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