Low-carb Chicken, Lemon and Oregano Bake

Low carb Chicken Oregano Bake
Low carb Chicken Oregano Bake

I LOVE fresh oregano, but struggle to find it here in the UK. When I spot it in the Trose, I grab a packet and make this dish! Its key to the overall flavour. If you have the same struggle I do, I advise you wait until fresh oregano can be sourced, as dried oregano may alter the flavour I worked so hard to perfect. The other predominant element is the lemony flavour throughout the dish. Its a fresh and essential part of the dish. The tomatoes and roasted red onions bring a sweetness in every mouthful, and the whole lot bakes in a pre-cooked (non-cauliflower-tasting) cauliflower rice. A fantastic dish to break a fast or to enjoy at dinner if your macros allow for 12g carbs in one sitting. Its a rich and tasty dinner, and all the flavours just work. Step-by-step pics to help you along…
 

– – – – – – PER SERVING – – – – – –
Carbs 12g | Fat 28g | Protein 34g
– – – – – – – – – – – – – – – – – – – – –


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“I want you to achieve the best outcome with all the recipes on Fats of Life. If you haven’t already done so, please read the RECIPE SUCCESS page which is packed with handy tips and advice. Happy Cooking, everyone!”Monya
 

Low carb Chicken Oregano Bake
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Low-carb Chicken, Lemon and Oregano Bake (Keto)

A fantasic family dinner coming in at 12g carbs per serving. Chicken pieces roasting along a lemony-cauliflower rice, with roasted tomatoes and red onions to accompany. Freshly chopped oregano generously scattered over after cooking brings it all together. (For my UK readers, scroll to the end of the recipe to see image ads of the products I use.)
Course Main Dish
Cuisine General
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings 4 people

Ingredients

  • 4 large chicken thighs, skin on
  • salt
  • 2 TB lard
  • 1 large red onion, peeled and cut into wedges
  • 500 g (17.6 oz) blitzed cauliflower florets
  • 1 lemon
  • 75 g (2.7 oz) cherry tomatoes, halved
  • pink Himalayan salt
  • freshly ground black pepper
  • handful fresh oregano, chopped

Instructions

  • Preheat the oven to 180°C (fan oven). This is 200°C for conventional ovens (or 400°F / gas mark 6).
  • Season the chicken thighs on all sides with salt.
    Low carb Chicken Oregano Bake
  • Heat half of the lard in a large pan and once hot, cook the chicken sides skin-side down until the skin is golden and crispy.
    Low carb Chicken Oregano
  • Turn each chicken thigh over and cook the underside briefly, approximately 1 min.
    Low carb Chicken Oregano Bake
  • Remove the chicken thighs and spread out on a large roasting tray skin-side up. (Use a very large roasting dish as we are adding more things to it later.) Do not discard the rendered fat remaining in the pan where the chicken was cooking.
  • Add the onion wedges to the roasting dish and brush with a little rendered fat from the chicken pan. (Still, do not discard any remaining fat, we will still use it.) Place the dish in the oven for 20 minutes. TOP TIP for cutting the onion wedges: Ensure the root is intact on all 8 wedges - this helps them keep their shape when cooking.
    Low carb Chicken Oregano
  • While the chicken is cooking away in the oven, heat the remaining lard in a large pan and tip in the blitzed cauliflower. Cook, stirring regularly, until the cauliflower softens and completely cooks through, approx 8-10 minutes. Add the reserved rendered fat from the chicken pan into the cauliflower (why waste it, right?) and keep warm over low heat.
  • Use a microplane to finely grate in most of the zest a large lemon.
    Low carb Chicken Oregano Bake
  • Then, halve the lemon and squeeze in the juice from one half (catch the pips!). Stir well and remove the pan from the heat.
    Low carb Chicken Oregano Bake
  • After the chicken has been in the oven for 20 minutes, remove the dish from the oven and increase the oven to 200°C (fan oven). This is 220°C for conventional ovens (or 425°F / gas mark 7).
  • Using tongs, remove and place the (still only partially-cooked) chicken onto a large plate on the side, along with the red onion wedges. Tip the cauliflower mixture into the roasting tray and mix with all the pan juices.
    Low carb Chicken Oregano Bake
  • Return the chicken and red onion wedges to the dish, nestling them into the cauliflower. Scatter over the halved cherry tomatoes.
    Low carb Chicken Oregano Bake
  • Return the dish to the oven for an additional 10-15 minutes until the chicken has sufficiently cooked through. A meat thermometer probe is useful here, remove from the oven when the internal temperature reads 72°C / 163°F in the thickest part of the chicken.
  • To serve, finely grate over a little more lemon zest and season the dish with pink Himalayan salt and freshly ground black pepper. And, for the star of the show, generously scatter over finely chopped fresh oregano. Serve with a simple green salad, if needed.


A new-and-improved version of this delicious recipe features in my cookbook KETO KITCHEN.

Low carb Chicken Oregano BakeFor those on INSTAGRAM, tag me @mkilianpalmer so we can all see your lovely creations! Keep scrolling: you can PIN this recipe for later, see detailed macros and browse other recipes in this category.
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Nutrition

Calories: 420kcal | Carbohydrates: 12g | Protein: 34g | Fat: 28g

Low-carb Chicken, Lemon and Oregano Bake
Summary
recipe image
Recipe
Low-carb Chicken, Lemon and Oregano Bake (Keto)
Author
Published On
Total Time
Average Rating
51star1star1star1star1star Based on 6 Review(s)
Low carb Chicken Oregano BakeNutritional Information per serving
Calories                         420Kcal / 1757kJ
Fat                                 28g
Carbohydrates              12g
Protein                           34g

Allergens
None present




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Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site have been manually and carefully calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The macro calculations are provided as a courtesy to you based on the author's weighing of ingredients when creating the dishes. If Erythritol (a sugar polyol) has been used in any of the recipes, it has already been manually excluded from the final carbohydrate count. The author is a chef - not a medical professional - and this website has been designed to provide you with recipe ideas to suit the low carb lifestyle you have discussed with your GP.
 
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