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KETO LOW-CARB CARIBBEAN CHICKEN (HEART HEALTHY)

KETO CARIBBEAN CHICKEN

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Keto Caribbean chicken boasts a tantalizing jerk seasoning. I regularly whip up this dish for its bold flavors minus the carbs!

Following my stint co-hosting a national TV show on wine and food, I ventured into producing my own TV pilot titled “Whatever!” One segment took us to Jamaica, where we visited Tuff Gong Studio and interviewed Ziggy Marley about his Rastafarian diet. On our way back from the studio, hunger struck, and we stumbled upon a roadside sign proclaiming “Jerk Chicken.” We eagerly pulled over, and I hopped off the bus.

The Jerk chicken vendor had a makeshift grill set up with fresh pimento leaves adding aromatic smoke. The scent of the grilling chicken was unforgettable. It remains etched in my memory every time I prepare Jerk Chicken at home, whether on the grill or in the oven.

WHAT IS THE NUTRITIONAL VALUE OF KETO CARIBBEAN CHICKEN?

Chicken quarters for Keto Caribbean Chicken

For this Keto Caribbean Chicken dish I like to use leg quarters. They offer a fabulous amount of protein.  About 100 grams each of drumstick and thigh equals 54 grams of protein.  Chicken legs also provide a plethora of minerals and vitamins that our body requires, such as providing significant amounts of selenium and phosphorus, and B12. Selenium supports the function of your thyroid gland and protects your blood vessels from damage. Phosphorus also helps control enzyme activity, and it makes up a component of your cell membranes and DNA.  B12 promotes healthy cell metabolism. 

This recipe also uses fresh Scotch Bonnet peppers. These little flavour bombs contribute more than just heat to your recipe. Scotch bonnets are a valuable source of vitamins such as vitamin A, vitamin C, and vitamin B, as well as iron, niacin, riboflavin, and magnesium. They are also high in dietary fiber, phytochemicals, carotenoids, and flavonoids.

Just as Italian tomato sauce has as many recipes as Italians, so does jerk seasonings. I like this version because I always have pumpkin spice in my cupboard as I make many pumpkin pies and muffins. This jerk seasoning is cheaper to make and is just as tasty, in my opinion!

Ingredients:

Green onion for Keto Caribbean Chicken

Green onions elevate the color and nutrition of Keto Caribbean Chicken, providing essential vitamins like K and antioxidants like quercetin. They also offer vital minerals such as potassium and fiber, supporting digestion and overall bodily functions.

 

Garlic for Keto Caribbean Chicken

Fresh garlic is nutritious because it contains allicin, a compound with potent anti-inflammatory and antimicrobial properties that may contribute to heart health and immune support. It also provides essential vitamins like vitamin C and B6, along with minerals like manganese, making it a flavorful and health-promoting addition to a balanced diet.

 

Scotch Bonnet for Keto Caribbean Chicken

The heat level of your Keto Caribbean Chicken depends on the quantity of Scotch Bonnet pepper used. These peppers are valued not just for their spiciness but also for their nutritional value. Rich in vitamins A and C, along with capsaicin, they can enhance immunity, promote digestion, and potentially reduce inflammation.

 

Fresh ginger offers nutrition with gingerol, a bioactive compound known for anti-inflammatory and antioxidant properties. It may aid in reducing muscle pain and enhancing digestion. Ginger also provides essential vitamins like vitamin C, minerals like potassium, and potential anti-nausea effects.

 

Fresh lime juice is nutritious as it is high in vitamin C, an antioxidant that supports immune function, collagen production, and helps protect cells from damage. Lime juice also provides small amounts of potassium and folate, contributing to overall health and well-being.

 

Coconut aminos serve as a nutritious, low-sodium substitute for soy sauce, boasting amino acids, vitamins, and minerals. They’re gluten-free and ideal for those with soy allergies, making them a versatile, health-conscious option for seasoning and marinating dishes.

Seasonings:

Fresh thyme is nutritious as it contains various vitamins and minerals, including vitamin C, vitamin A, iron, and manganese, contributing to a healthy immune system, vision, and overall well-being. Thyme also contains potent antioxidant compounds like thymol, which may have anti-inflammatory and antimicrobial properties.

 

Freshly grated black pepper is nutritious as it contains a compound called piperine, which has been linked to potential antioxidant and anti-inflammatory effects, and it can enhance the absorption of certain nutrients in the digestive tract. Additionally, black pepper adds flavor to dishes without added calories or sodium, making it a healthy and versatile seasoning.

 

Pumpkin spice blend isn’t inherently nutritious since it’s usually a mix of cinnamon, nutmeg, ginger, and cloves. However, these spices can enhance flavor in dishes without adding extra calories or sugar. Some, like cinnamon, might offer health benefits, such as better blood sugar control and antioxidants. Keep in mind that the overall nutritional value depends on how pumpkin spice is used, such as in desserts or beverages, which may contain extra ingredients.

WHAT IS THE TASTE PROFILE OF KETO LOW-CARB CARIBBEAN CHICKEN?  

This Keto Caribbean Chicken dish celebrates 4 out of the 5 taste sensations of sweetness (from the sweetener), saltiness (from coconut aminos), tanginess (from the lime juice), and bitterness (from the fresh ginger). The dish also offers lovely chemo sensory sensations, such as heat from the scotch bonnet peppers and spiciness from the pumpkin spice, both of which tantalize the taste buds.

WHAT NON ALC WINE HARMONIZES WITH KETO CARIBBEAN CHICKEN?

Wine for Keto Caribbean Chicken

Keto Caribbean Chicken is usually too hot and spicy to pair with wine.  But if you choose to sip non alcoholic wine you have a couple of options. Drink whatever non-alc wine you like (as long as it’s bone dry) and don’t worry about pairing the wine to dish. Enjoy your NA wine the way you like it. If you like to create harmony between the wine and the food, you’ll need some sweetness in the wine to offset the heat and spice.  Add a pinch of monk fruit sweetener to your glass. 

Choose a white like de-alcoholized Riesling or Gewurztraminer or a pink rose. These varieties taste great when bone dry or sweet.  So they taste great with the added sweetener.  The non alcoholic wine’s sweetness will nicely offset the heat and spice. Or reduce the heat and spice by leaving out the Scotch Bonnet pepper. 

Zero Alcohol 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 OTHER KETO RECIPES CAN I ENJOY?

Keto Low-Carb BLT Tart

Keto Low-Carb BLT Tart

BLT Tart (Heart Healthy)

Cajun Salmon (Heart Healthy)

Mama Meatloaf (Heart Healthy)

Steak Marinade (Heart Healthy)

Cinnamon Marmalade Chicken (Heart Healthy)

WHAT EQUIPMENT DO I NEED TO PREPARE THIS RECIPE?

  • Food processor or blender (for making the marinade)
  • Knife and cutting board (for preparing green onions, garlic, and Scotch bonnet)
  • Grater (for fresh ginger)
  • Measuring cups and spoons (for lime juice, Coconut Aminos, sweetener, and spices)
  • Large bowl or dish (for marinating the chicken)
  • Plastic wrap or lid (to cover the chicken while it marinates in the refrigerator)
  • Ovenproof pan or baking sheet (for baking the chicken)
  • Parchment paper (to line the pan)
  • Aluminum foil (to cover the chicken while baking)
  • Non-stick cooking spray or avocado oil (to prevent sticking)
  • Tongs or spatula (for handling the chicken when broiling)
  • Broiler (for crisping and caramelizing the chicken)

HOW DO YOU PREPARE KETO CARIBBEAN CHICKEN?

To prepare Keto Caribbean Chicken get all your ingredients ready. Place all ingredients in a blender or food processor and blend until smooth. Set chicken on parchment in oven-proof pan. Bake at 350 F until juices run clear and chicken is cooked.

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Keto Caribbean Chicken

KETO CARIBBEAN CHICKEN


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Description

Indulge in the bold flavors of Keto Caribbean Chicken. This low-carb dish features a tantalizing jerk seasoning for a satisfying meal.


Ingredients

Scale

8 chicken quarters (thigh and drumstick), trim excess fat and skin (chicken breasts for Keto Heart Healthy)

6 green onions, cut into 2-inch pieces

8 garlic cloves, peeled and smashed

1/2 Scotch bonnet, stem removed, diced

2 tablespoons grated fresh ginger

1/3 cup fresh lime juice

1/4 cup Coconut Aminos

1/2 cup Swerve Brown Sugar or monk fruit sweetener

1 tablespoon fresh thyme leaves

1 tsp freshly ground black pepper

1 tablespoon pumpkin pie spice

1 tablespoon garlic powder


Instructions

  • Spray ovenproof pan with avocado non-stick cooking spray or coat in avocado oil.  Line the bottom of the pan with parchment.  Set aside. Add ingredients to a food processor or blender except for the chicken quarters.  Purée mixture until smooth.  Test to see if you like the ratio of heat to sweetness.  (Add a little more sweetener if needed.) Spread mixture over chicken quarters.  Let rest in the refrigerator for 3 – 24 hours.
  • Preheat oven to 375 degrees. Line an 18 by a 13-inch baking sheet with aluminum foil and spray with non-stick cooking spray.  Arrange chicken on the baking sheet leaving space between them. Cover baking sheet with foil and bake for 50 minutes.  Remove foil.  Set under the broiler for 10 minutes to crisp and caramelize.  Watch carefully so as not to burn the tops.  Remove from oven when chicken is cooked and juices run clear.  Let rest.  Serve and enjoy.

Notes

  • The nutritional value of this recipe is based on the Keto version and is approximate.  One serving has 7.3 net carbs.  If you want to get the net carbs even lower, then place all the sauce ingredients in a large freezer bag.  Add chicken quarters and marinate in the refrigerator for about 8 hours.  Remove chicken from bag.  Bake without the marinade ingredients.
  • Prep Time: 15
  • Cook Time: 50
  • Category: KETO LOW-CARB
  • Method: BAKING
  • Cuisine: DINNER

Nutrition

  • Serving Size: 1
  • Calories: 670
  • Sugar: 0
  • Sodium: 286
  • Fat: 42,9
  • Saturated Fat: 12.3
  • Carbohydrates: 0
  • Fiber: 1.1
  • Protein: 64.8
  • Cholesterol: 289

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