Keto Friendly Garlic Roast Chicken
Keto Friendly garlic roast chicken is one of the many chicken recipes we use at our casa. My wife raises chickens. She has between 60 and 100 at any given time. I tell you that to explain why you will find so many chicken recipes on my blog.
Ask someone what frogs legs taste like and you will often hear “Tastes Like Chicken” What does iguana taste like, Tastes like Chicken, what does rattle snake taste like, Tastes like Chicken…..my goodness, if we want something that tastes like Chicken at the Chefs Kitchen Table we will serve Chicken. Plain and simple. There are hundreds of different ways to serve chicken without repeating yourself. So why on earth would I want to eat a rattle snake or frogs legs or anything else that does not bring a new taste to the table.
When I was working, doing my chef thing in the kitchen I often wondered why people would spend so much money on escargot. The snail itself, once cooked tastes and looks like cooked rubber, all you are actually tasting is really strong garlic butter. Now, I do like garlic butter but only when it adds too without overtaking the flavors of the other items it is served with or on….Unless of course it is meant to be the taste as in Garlic bread. But I regress, lets get back to Tastes Like Chicken.
When I share recipes that include chicken, I am talking about free range chickens. The ones that have actually scratched the earth for worms and insects plus wild grasses. I am not talking about the farm raised chickens who’s feet never touch the ground and that have been fed marigold flowers so that their chests are yellow, because people think these are healthier birds.
So Here’s a recipe you might enjoy for Dinner tonight or maybe tomorrow if you already have tonight’s menu planned.
- 1 whole chicken, 5-6 lbs
- 1 large white onion
- 2 large oranges, preferably organic
- 1 large lemon or 2 med. limes, preferably organic
- 4 sprigs fresh rosemary
- 15 cloves fresh garlic, peeled
- 3 T. butter cut into thin slices
- 3 T. olive oil
- 1 tsp fresh oregano, minced
- 4 cups home made chicken broth
- Sea salt and freshly ground black pepper, to taste
- Preheat oven to 400 degrees
- Remove outer layer of white onion and slice into ⅓ inch slices. Slice one orange into ⅓ inch slices as well. Place onion and orange slices in a single layer in a large 12" cast iron skillet, leaving plenty of room between each slice.
- Remove neck and giblets from chicken and rinse inside cavity with warm water. Drain excess water and dry outside of bird with paper towels. Set bird breast side up on top of onion and orange slices in cast iron skillet.
- Quarter remaining orange and lemon and stuff inside bird cavity, along with fresh rosemary and 7 or 8 peeled garlic cloves. Cut remaining garlic cloves in half and tuck under skin, along with slices of butter. Brush outside of bird with olive oil and sprinkle with salt, pepper and oregano.
- Add 2 cups of chicken broth to skillet and place into the preheated oven. Roast for 45 minutes, then add more chicken broth to pan as needed. Roast for another 45 minutes to 1 hour, or until an instant-read thermometer inserted into the thigh reads 170 - 175 degrees.
- Remove skillet from oven and place chicken on serving tray. Cover with aluminum foil and let rest while making pan sauce.
- With a pair of tongs, remove large chunks of onion and orange from bottom of skillet. Squeeze each piece as they are removed to get remaining juice out of them, then discard. Add remaining chicken broth and heat skillet over medium-high heat until liquid is reduced to about 1 cup.
- To serve, remove citrus, rosemary and garlic from chicken cavity and carve. Drizzle each serving with a spoonful of pan sauce.
Garlic Roast Chicken is a favorite around our kitchen because of its’ great flavor. If by chance there is any left over, I make a chicken salad the next day for lunch. Usually there isn’t any left over because we have eleven dogs that all seem to know when I have chicken in the oven….and at meal time they are my wife’s dogs so I don’t dare say anything when I see her slipping a little chicken into the doggie dishes.
I sometimes cook two chickens and leave one on top of the stove until after dinner so I will have some for the next day…..sometimes it even works – if I can distract her until I get it put into the refrigerator before she sees it.
Keep in mind that if you are following a ketogenic lifestyle like I am, you eat the dark meat including the skin. White meat is lower in fat which is not the direction we are going. A chicken thigh and leg has about 236 calories with 24g of fat and 35g of protein. With the protein being more than the fat be sure to add some more fat to the meal. Remember to much protein and the excess is treated like glucose. We don’t want that.
It is exciting to try different recipes and we will share many new Keto recipes as as well as old favorites here to help you reach your goals. We will be focused on Kelo with some Paleo recipes and a goal of remaining gluten free at least 90 percent of the time. If you have not signed up for your copy of “35 Tips To Go Low-Carb When Eating out“ please do so at the top right of this article. I am adding a couple of keto friendly Whole Food recipes to the blog every week and would love to have you join our family of Whole Food Low-Carb Enthusiasts..
Eat Healthily, Laugh Often, Enjoy Good Friends