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KETO SHAKE ‘N BAKE CHICKEN (HEART HEALTHY)

KETO SHAKE 'N BAKE CHICKEN

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Another poultry recipe to enjoy — Keto Shake ‘N Bake Chicken. 

Within this Keto Low-Carb blog you’re going to find a lot of chicken leg quarter recipes as this is one food that Shawn and I crave and enjoy. The reason is that one chicken leg quarter provides a large amount of protein versus fat and we both lift weights.  Dark meat is also so much tastier than white meat.  Granted, a chicken breast provides more protein than a leg, but not as tasty…at least as far as we are concerned. 

What are chicken leg quarters? A whole chicken leg is known as a thigh-drumstick piece. But if that piece also includes a portion of the chicken back, it’s called a quarter.  The quarters are inexpensive because they take very little processing.  The less the processing, the cheaper the cut. 

To mix things up a little, I decided to incorporate a shake ‘n bake coating with my salt-free, sugar-free Cajun spice.  I had developed the Cajun spice for salmon.  I had half a jar left and so decided to try it on the chicken.  The results were awesome. 

Shawn has been instrumental in inspiring me to create salt-free seasonings.  We get enough hidden sodium in our food to meet our daily needs.  As I wrote in my Cajun spice blog….

What are the benefits of a low-sodium diet?

A low sodium lifestyle offers numerous health benefits. It helps reduce the risk of a heart attack and lowers LDL cholesterol. Additionally, it prevents congestive heart failure and decreases the risk of kidney damage. It also prevents the risk of a stroke and lessens the risk of a brain aneurysm. Furthermore, it protects vision and reduces the risk of diabetes. Moreover, it improves memory and lowers the risk of dementia. It also reduces the hardening and thickening of arteries and minimizes bloating and swelling. Alleviating salt cravings, decreasing headaches, and building stronger bones are additional advantages. Furthermore, it reduces kidney stones and allows the heart to pump effectively. Finally, it lowers the risk of stomach cancer.

WHAT IS THE NUTRITIONAL VALUE OF KETO SHAKE ‘N BAKE CHICKEN?

Let’s look at the nutritional value of Keto Shake ‘N Bake Chicken.  Chicken leg quarters offer a decent 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. 

The Cajun seasoning also contains lots of important nutrients:

Paprika: 

Offers a variety of beneficial compounds, including vitamin A, capsaicin, and carotenoid antioxidants. These substances may help prevent inflammation and improve your cholesterol, eye health, and blood sugar levels, among other benefits.

Onion Powder:

Is rich in essential vitamins like vitamins B and C.  It contains minerals like manganese, calcium, iron and potassium, and a myriad of antioxidants.  Onion powders is used in treating mouth sores, heart problems, headaches, high blood sugar, and even cancer. 

Garlic Powder: 

Has been proven to lower cholesterol and thin the blood.  This helps in preventing stroke, high blood pressure, and heart disease. It is believed to help block the growth of cancer cells. Garlic powder is also believed to help regulate blood sugar levels.

Black Pepper: 

Is high in antioxidants.  As a result, black pepper contributes to brain health, improved blood sugar, lowers cholesterol, and cancer-fighting properties.

Cayenne Pepper:

Boosts the metabolism, helps to reduce hunger, aids in digestion, helps to relieve pain, improves Psoriasis, and helps to reduce cancer risk.

Dried Oregano:

Is also rich in antioxidants and is antibacterial.  This seasoning possesses anti-cancer properties, helps to decrease inflammation, and helps to reduce viral infections.

Dried Thyme:

Helps to boost your mood, helps to lower blood pressure and cholesterol.  It is also shown to increase good fats in the brain, liver, and kidneys. Thyme is known to work well as a decongestant, and it is used to treat everything from dry coughs to bronchitis.

Red Pepper Flakes: 

Help to give us relief from digestive issues, pain, and inflammation.

WHAT IS THE TASTE PROFILE OF KETO SHAKE ‘N BAKE CHICKEN?  

KETO LOW-CARB CAJUN SPICE MIX

KETO LOW-CARB CAJUN SPICE MIX

The predominant taste sensations of Keto Shake ‘N Bake Chicken are fattiness (from the wing skin) and spiciness from the Cajun spice. 

WHAT NON-ALC WINE HARMONIZES WITH KETO LOW-CARB SHAKE ‘N BAKE CHICKEN? 

With the predominant taste sensations of Keto Shake ‘N Bake Chicken being fattiness and spiciness you’ll need some sweetness in the non alcoholic wine to match. In following a Keto diet or in living a low-carb lifestyle, we don’t want to use up your carbs on a glass of non-alc 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 non alcoholic 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 non-alc wine to offset the heat and spice.  Add a pinch of monk fruit sweetener to your glass.  Choose a white like 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 wine’s sweetness will nicely offset the heat and spice.

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 LOW-CARB HEART HEALTHY RECIPES CAN YOU ENJOY?

KETO PALEO WHOLE30 BACON WRAPPED SALMON & ASPARAGUS

Let rest 5 minutes. Enjoy.

Montreal Strip Loin (Healthy Heart)

Hamburger Buns (Healthy Heart)

Stuffed Pork Chops (Heart Healthy)

Egg Foo Young (Heart Healthy)

Bacon-Wrapped Salmon Asparagus (Heart Healthy)

WHAT EQUIPMENT WILL YOU NEED TO PREPARE THIS RECIPE?

Equipment Needed:

HOW DO YOU PREPARE KETO SHAKE ‘N BAKE CHICKEN?

Seasoning for Keto Shake And Bake Chicken

Mix almond flour with Cajun seasoning.

 

Transfer Cajun shake ‘n bake in a large bowl (large enough to lay a chicken leg) and add olive oil to another large bowl.

 

Keto Shake And Bake Chicken

Dip chicken leg in oil and then in Cajun shake ‘n bake. Set on a rack over baking tray sprayed with nonstick spray or parchment.

 

Keto Shake And Bake Chicken

Bake for 50 to 60 minutes until chicken reaches 165 F inside. Or air-fry for half that time at 400F. Remove from oven. Let rest for 10 minutes. Serve warm.

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KETO SHAKE 'N BAKE CHICKEN

KETO SHAKE ‘N BAKE CHICKEN


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Description

Try our delicious Keto Shake ‘N Bake Chicken recipe paired with a yummy non alcoholic wine. A perfect pairing!


Ingredients

Units Scale

6 chicken quarters (or breasts for heart healthy)

1.5 cups almond flour

½ cup Cajun seasoning*

1/2 cup olive oil 


Instructions

  • *Keto Low-Carb Salt-Free Sugar-Free Cajun Spice Seasoning
  • Preheat oven to 350 F.  Or pre-heat air-fryer at 400F. 
  • Spray baking sheet with avocado non-stick cooking spray or cover in parchment. 
  • Set a rack on top of baking set.   Set aside. 
  • In a bowl combine almond flour and seasoning.  Mix together. 
  • In another wider bowl (large enough to fit a chicken leg) add olive oil.
  • After coating each chicken quarter with olive oil, dredge in seasoning. 
  • Repeat for all legs. 
  • Bake for 50 to 60 minutes until juices run clear, and the temperature reaches 165 F. 
  • Or air-fry for half that time until internal temperature reaches 165F. 
  • Remove from oven. 
  • Let sit for 10 minutes. 
  • Enjoy plain or with your favorite sauce.

Notes

  • The recipe is based on chicken quarters and is approximate only.  One serving has 10 grams of net carbs.
  • (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.)  
  • Prep Time: 10
  • Cook Time: 60
  • Category: KETO LOW-CARB
  • Method: BAKING
  • Cuisine: DINNER

Nutrition

  • Serving Size: 1
  • Calories: 450
  • Sugar: 1
  • Sodium: 400
  • Fat: 30
  • Saturated Fat: 5
  • Unsaturated Fat: 20
  • Trans Fat: 0
  • Carbohydrates: 15
  • Fiber: 5
  • Protein: 35
  • Cholesterol: 150

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