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KETO LOW-CARB TOMATO-BASIL CHICKEN QUARTERS (HEART HEALTHY)

KETO TOMATO-BASIL CHICKEN QUARTERS

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Keto Tomato-Basil Chicken Quarters is a taste of summer even in the winter.  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?

Preparing:

  • 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:

The cooking times for chicken quarters can vary depending on the method of cooking and the desired level of doneness. Here are some general guidelines:

  1. Oven Roasting: Chicken quarters typically take about 45-60 minutes to roast in a preheated oven at 375°F (190°C). Ensure the internal temperature reaches 165°F (74°C) to ensure they are fully cooked.

  2. Grilling: Grilling chicken quarters over medium-high heat usually takes around 30-40 minutes, flipping occasionally until the internal temperature reaches 165°F (74°C).

  3. Slow Cooking: Cooking chicken quarters in a slow cooker usually takes 4-6 hours on low heat or 2-3 hours on high heat until they are tender and cooked through.

  4. Pressure Cooking: Using a pressure cooker can significantly reduce cooking time. Chicken quarters typically take about 10-15 minutes under high pressure with a natural release.

Always use a meat thermometer to ensure the chicken quarters reach a safe internal temperature of 165°F (74°C) before consuming. Adjust cooking times based on the size and thickness of the chicken pieces and the specific cooking method used.

Also 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.

WHAT IS THE NUTRITIONAL VALUE OF KETO TOMATO-BASIL CHICKEN QUARTERS?

What is the nutritional value of  Keto Tomato-Basil Chicken Quarters?  Chicken quarters comprise 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 TOMATO-BASIL CHICKEN QUARTERS?

The predominant taste sensations of Keto Tomato-Basil Chicken Quarters are fattiness from the dark meat and skin and tanginess from the white wine and tomatoes.  The garlic offers a pleasant bitterness. 

WHAT NON-ALC WINE HARMONIZES WITH KETO LOW-CARB TOMATO-BASIL CHICKEN QUARTERS?

With the predominant taste sensations of Keto Tomato-Basil Chicken Quarters being fattiness and tanginess, this dish works nicely with a creamy non alcoholic white wine.  De-alcoholized Chardonnay is ideal.  The NA wine’s creamy mouth feel will work nicely with the fat in the dark meat.  The wine’s crisp acidity and fruitiness will complement the tanginess of the tomato.

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 KETO LOW-CARB HEART HEALTHY RECIPES CAN YOU ENJOY?

KETO LOW-CARB TURKEY BURGERS

KETO LOW-CARB TURKEY BURGERS

Turkey Burgers (Heart Healthy)

Bakes Feta (Heart Healthy)

Protein Waffles (Heart Healthy)

Maple Lemon Salmon (Heart Healthy)

Zoodle Caprese Salad

WHAT EQUIPMENT DO YOU NEED TO PREPARE THIS RECIPE?

Equipment Needed:

HOW DO YOU PREPARE KETO TOMATO-BASIL CHICKEN QUARTERS?

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.

 

KETO TOMATO-BASIL CHICKEN QUARTERS

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.

 

KETO TOMATO-BASIL CHICKEN QUARTERS

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KETO TOMATO-BASIL CHICKEN QUARTERS

KETO TOMATO-BASIL CHICKEN QUARTERS


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Description

These Keto Tomato-Basil Chicken Quarters use white Wine, cherry tomatoes, and basil. Simple recipe yet gourmet.


Ingredients

Scale

2 tablespoons olive oil

2 tablespoons butter (grass-fed for Keto Healthy Heart)

6 cloves garlic

1 tablespoon olive oil

8 chicken legs (chicken breasts for Keto Healthy Heart)

1 cup white wine

2 cups sliced cherry tomatoes

1/4 cup finely chopped fresh basil

Freshly ground black pepper to taste

2 cups fresh spinach


Instructions

  • Preheat oven to 350 F. To make garlic butter in a blender or Magic Bullet add olive oil, butter, and garlic.  Purée until garlic is liquefied.  Set aside.
  • 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 baking pan lined with parchment paper.  Bring chicken fat left in the pan to high heat.  Add white wine and de-glaze pan, scraping up brown bits.  Add garlic butter.  Simmer for 2 to 3 minutes until garlic is aromatic.  Pour butter sauce over chicken in 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 pan to wilt.  Serve hot. 

Notes

  • The recipe is based on the keto version and is approximate only.  One serving has 6 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: 15
  • Cook Time: 45
  • Category: KETO LOW-CARB
  • Method: BAKING
  • Cuisine: DINNER

Nutrition

  • Serving Size: 1
  • Calories: 550
  • Sugar: 2
  • Sodium: 450
  • Fat: 35
  • Saturated Fat: 12
  • Unsaturated Fat: 20
  • Trans Fat: 0
  • Carbohydrates: 8
  • Fiber: 2
  • Protein: 50
  • Cholesterol: 200

 

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