Low Carb / Keto Herbed Brined Pan Roasted Chicken Thighs , 0 Carbs.
Thighs are great for the keto diet as they are zero carbs and if you eat them skin on they have a nice balance of fat and protein . The brining process using ab herbed tea really infuses the chicken with flavor and juiciness, Feel free to roast some of your favorite low carb vegetables along with the chicken ( I did Brussel sprouts ) but don't let the vegetables burn turning half way through or removing before the chicken is done .
LOW CARB – KETO HERBED BRINED AND PAN ROASTED CHICKEN THIGHS.
4- 6 Chicken thighs “skin on “
Fresh cracked black pepper
Lemon slices and thyme sprig (optional)
For the brine
1- Quart water
¼ Cup kosher salt
1- Bay leaf
1- Tablespoon Herbs de province
Combine the herbs, bay leaf, salt and water in a sauce pan and bring to a boil.
Once boiling remove from heat, stir and then allow to completely cool.
Once cool place chicken in a zip lock bag, pour in the brine, squeeze out the excess air and close. Place in the fridge overnight up to 12 hours.
Remove chicken from brine, and pat dry with a paper towel.
Pre heat oven to 400 degrees. Place a rack in the center of the oven .
In an oven proof pan, like cast Iron heat some oil or fat “ I like bacon drippings “ sear the chicken all around , season with fresh cracked pepper then place skin side up place in oven.
Place a thyme and a lemon slice and spray lightly with olive oil if you would like .
Roast for approximately 30 minutes till the internal temp reaches 185 to 195 degree.
If you want the skin a little browner turn on the broiler for the last 3 to five minutes, but watch carefully .
Remove from oven, then from pan and rest for 5 minutes before serving
Nutrition Facts ( Chicken Only )
Servings 4.0 Amount Per Serving calories 233 % Daily Value * Total Fat 15 g 24 % Saturated Fat 3 g 17 % Monounsaturated Fat 2 g Polyunsaturated Fat 0 g Trans Fat 0 g Cholesterol 95 mg 32 % Sodium 88 mg 4 % Potassium 0 mg 0 % Total Carbohydrate 0 g 0 % Dietary Fiber 0 g 0 % Sugars 0 g Protein 23 g 46 % Vitamin A 1 % Vitamin C 1 % Calcium 0 % Iron 7 % * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.