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

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