Joy-Fueled Keto-Friendly Chicken Broth (Two Methods)

Ever since I was a teen experimenting in my mother’s kitchen, I have loved making homemade soup. Any good cook knows the secret to a good soup lies in its stock. The more flavour you can pack into a chicken broth, the better your soup will be.

If you happen to live near an Asian Market, you are in luck, as they often have stewing hens. These tough old birds make the best stock, but any whole chicken will do. You can also make a pretty good tasting chicken broth from bones alone. Start collecting bones by placing them in an extra-large ziplock bag in your freezer until you have a good amount. If you skin chicken for some reason, add the skin to your bag of bones. Most ketoers prepare their chicken with skin on!

There is nothing wrong with using a higher quality bullion powder or cube when you are in a pinch. I do keep a carton of store-bought chicken broth on hand just in case I don’t have any stock in the fridge. But homemade is so much better, and it freezes well!

Go to the market and find an old hen and make your stock knowing that you know everything that is going into it. Organic is best but to be honest, on my limited income, that’s not a possibility. Old stewing hens are pretty cheap, and they have the most flavour. Simmering them for hours on the stove softens the meat!

Why add vinegar?
Apple Cider Vinegar softens the bones, allowing all the nutrients to be released.

Keto Friendly Chicken Broth – Stove Top Method:

Use the largest pot you own.
Add
One large onion with the ends cut off. Leave whole. If you add the onion skin (washed well of course) your chicken broth will take on a lovely golden hue.
Three stalks celery, cleaned, whole
Two carrots, scrubbed, whole
1 tbsp apple cider vinegar
One stewing hen or a large bag of chicken bones.

Old stewing hens make the best chicken brothCover with cold water
Bring to a rolling boil, then reduce heat to a low simmer.
Simmer for 12 hours – add water if necessary.
Add salt toward the end, if you add salt at the beginning, the salty flavour will disappear.

Make sure to drain the broth over a pot, so you don’t accidentally pour the stock down the drain. I did that once as a teenager!

Discard vegetables, bones, and skin. There will be a trace amount of carbs in your stock but nothing worth counting toward your macros.

Pick through the bones if you used a stewing chicken and save the chicken for chicken salad.

Store in airtight containers in the fridge. You can remove the excess fat the next day if you prefer. If you aren’t going to use the chicken broth within a week, freeze it!

Instant Pot/Pressure Cooker Method

Follow the above steps, you can boil the water before adding it to your Instant pot to speed the process, but the broth won’t be as clear.
Make sure you don’t over-fill the pot! You might not get as much quantity as the stove top method, but you will have an intense broth!
Pressure cook on high for three hours.
Instant Pot users, you’ll have to reset the timer to add the extra time as the timer doesn’t go up to 3 hours on the pressure setting.
Quick release, add salt to taste, stir well, then drain the chicken over a pot. Discard vegetables, skin, and bones. If you used a whole chicken, use the meat for chicken salads.

Store in airtight containers in the fridge. You can remove the excess fat the next day if you prefer. If you aren’t going to use the chicken broth within a week, freeze it!

©2017 Katherine Walden

Simple Pan Fried Chicken Thighs – Keto Friendly

Simple Pan Fried Chicken Thighs - Low Carb Keto - It's all in the technique

This is a very simple recipe for pan fried chicken thighs, but if you learn the following technique, you will always have great results. Don’t fuss with your protein when cooktop frying! Every time you flip protein in the pan or test it with a fork, you are allowing luscious juices to escape.

Technique for Pan Fried Chicken Thighs

Heat 2 tbsps of unrefined coconut oil in a cast iron pan until the oil is hot but not smoking.
In the meanwhile, generously salt and season 2 chicken thighs, with skin on and bone in.

Gently place the chicken thighs skin-side down in the pan. The oil should lightly sizzle at this point.
Place a splatter guard over the pan.

Lower the heat to the low side of medium

Do not move the chicken for 15 minutes!
Don’t be tempted to move the chicken. You want to develop a crust.
Shift the pan if you have an uneven cooking surface such as an old style burner but don’t shift the chicken itself.

Gently turn the chicken thighs over at 15 minutes.
Ooooh in delight at the sight of awesome golden-brown crispy skin

Fry for another 10-15 minutes (without touching the chicken!) until juices come clear.
Remove the chicken thighs from the pan, drain on paper towel
Serve with a huge side of buttered steamed broccoli

Nutritional Value
If oil is hot enough, not much soaks into the chicken so weigh your chicken!
Weigh the chicken once it is cooked. Weigh the bones and subtract that weight from the previous weight. Calculate your macros based on ‘dark meat, boneless, skin on.’ You will have a more accurate weight.

Tips:
Why Coconut oil? It has a higher smoke temperature – meaning you can safely fry things in it at a higher heat without the oil becoming toxic. It also does an amazing job at crisping chicken.
IF you are using a different type of protein, adjust frying times. Pork chops and steak will cook much faster. The important thing is, don’t play with the meat once it is in the pan!

©2016 Katherine Walden

All Amazon links are either the actual supplements, kitchen tools, and foods that I actually use or they are close proximities. While I do receive a small affiliate payment from Amazon for providing you with these links, I will not post links to products that I cannot endorse with a good conscience.

Lazy Pulled BBQ Chicken – Keto Style – Low Carb

I came up with this BBQ Chicken recipe when I needed to find a way to add fat to a bag of skinless, boneless chicken breasts I had bought before I went Keto. I now use mostly chicken thighs and legs with skin. If I do use chicken breasts, it’s usually in a recipe such as this.

I placed the contents of a big bag of Costco frozen seasoned chicken breasts in my slow cooker along with the following:
One onion cut in half. Unpeeled but washed well.
2 whole carrots, scrubbed, cut in half.
3 stalks celery, washed, left whole.
1/2 cup Organic chicken broth.

Cook in slow cooker on high for 3 – 5 hours

Once the chicken breasts are cooked through, discarded the veggies.
Drain the broth into air tight container. Use within 2-3 days.
Once the chicken is cool enough to touch, shred it by using two forks.
Weigh 100g (3.5 oz) servings and place in zip-lock bags. Freeze until needed

Make sure to read the nutritional label on the frozen chicken breast bag – some frozen breasts have sugar added.

Now on to the Lazy BBQ Chicken Recipe!

Ingredients:
1 heaping tsp Zero Carb BBQ dry spice mix
1/4 tsp Garlic Powder
1/4 tsp Cayenne Pepper (Optional)
2 tbsp mayonnaise (not low-fat)
1 green onion (Scallion) chopped fine
3 tbsp low carb ketchup
1 tsp apple cider vinegar
A few drops of stevia or favourite sweetener
Salt/Pepper to taste
Hot sauce to taste – Hidden sugar alert! Read labels well!
100g Shredded chicken
45g (1.5 oz) Shredded Cheddar Cheese divided into two equal portions

Nutritional Values for full Keto Style Pulled BBQ Chicken recipe:
Calories 533
Protein 42g
Carb (Net) 6g
Fat 40g

Directions:
Mix everything together, except for 1/2 the cheese.
The mixture should be moist and should hold together somewhat.
Add more mayo or a bit of softened cream cheese if need be to ensure it holds together.
Allow the flavours to blend by putting in the fridge for about 1/2 hour or so.
At that point, adjust the seasoning to your liking.

Preheat oven to 400F

Place silicone sheet on a baking sheet

Place the chicken mixture on the silicone sheet. Make a heaping mound, then flatten slightly but don’t spread it out too much. Top with remaining cheese. Bake about 15 – 20 minutes until the cheese is bubbly and the chicken mixture is warmed through.

Serve with large romaine lettuce leaves; the leaves can be used as wraps.

1 large serving (entree) or 2 appetizers/snacks

Items used:
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©2016 Katherine Walden

All Amazon links are either the actual supplements, kitchen tools, and foods that I actually use or they are close proximities. While I do receive a small affiliate payment from Amazon for providing you with these links, I will not post links to products that I cannot endorse with a good conscience.

Keto Style Oven Baked Fried Chicken

Scrumptious Keto Style Oven Baked Fried Chicken - Gluten Free Low Carb

I love fried chicken, and this Oven Baked Fried Chicken Recipe is a perfect marriage of an occasional treat while keeping that treat low-carb and Keto friendly. This dish is also gluten-free but satisfies those of us who miss breaded fried chicken.

My secret glue to stick crushed pork rinds to chicken? Mayonnaise! Mayo is more efficient than the traditional egg and milk dip. And no, pork rinds don’t taste like pork in this recipe!

While Keto is high fat, moderate protein, low carb in nature, deep-fried food is not suggested, due to trans fats and overheating of healthy oils. I prefer the oven baked approach.

I do not include the nutritional values for the chicken as everyone weighs chicken in different ways. If you are coating more than two chicken legs, adjust the recipe. My tip for weighing chicken. Weigh it before you bake it, subtract the weight of the bones after eating, and place the weight of dark meat, boneless, into your food diary. I use Cronometer.

Keto Style Oven Baked Fried Chicken

Prep and Baking time: 45 – 50 minutes

Ingredients
30g or about 20 Pork Rinds
2 tbsp Almond Flour
2 tsp Zero Carb BBQ Spice Mix
Salt and Pepper to taste
1.5 tbsp Mayonnaise (approx – depends on the size of chicken)
2 chicken legs with thighs attached.

2 servings (Or one huge serving)

Nutritional Values for everything except the chicken.
400 Calories Carbs Net 3.3g Protein 17.1g Fat 27.5g

If you are baking more than 2 chicken legs, double the recipe accordingly.

Directions:

Coat chicken with mayonnaise. Rub it in with your fingers. Place in the fridge for about 1/2 hour. Make sure to wash your hands well with soap and water. Do the same to any surface the chicken touched.

Preheat the oven to 375F

Place all other ingredients in a high-speed blender or food processor. Pulse until rinds are crushed and the other ingredients are well incorporated.

Place breading mix in a shallow bowl, large enough for a chicken leg to fit. Place one chicken leg at a time in the breading, cover each piece of chicken thoroughly.

Place chicken in a well-greased cast iron frying pan or a non-stick baking dish. I use coconut oil to grease the pan. It adds a subtle flavour without being obvious.

Place chicken in oven, close door and turn down heat to 350. This will help the almond flour from not browning too quickly.

Bake chicken at 350F for 20 minutes, uncovered. Watch occasionally to make sure chicken is not getting too brown, if so, turn the pan around. Lightly tent the pan with tin foil, bake for another 20 minutes or until the joint fluids run clear.

Save the drippings to sauté spinach!

Tips:
Store Almond Flour in the freezer in a ziplock bag, sealed tight.
Pork Rinds can be found in Mexican grocery stores and Asian supermarkets as well as many convenience stores and truck stops. They come in different flavours!
Coconut oil – be sure it is Virgin, Unprocessed oil!

©2016 Katherine Walden

All Amazon links are either the actual supplements, kitchen tools, and foods that I actually use or they are close proximities. While I do receive a small affiliate payment from Amazon for providing you with these links, I will not post links to products that I cannot endorse with a good conscience.