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I am happy to report that MM will be returning home from his epic road trip sometime this afternoon! I have been busily researching LCHF / Ketogenic recipes online and also tinkering with my existing recipes during his absence, and I am looking forward to trying some new things!
For tonight, I will be starting slow with a simple, roasted chicken dinner. This is a mainstay for us. Normally we would add steamed broccoli and roasted sweet potatoes. I am going to try swapping out some roasted carrots for the potatoes, and adding in a nice low-flour gravy. I looked into taking the flour out completely, but realized that there is so little flour in the gravy making process that we can afford to just leave it as is for now.
Here is the method that I use for roasting the chicken. This is so easy and the chicken comes out great every time!
Simple Crispy Roasted Chicken
- Preheat oven to 425 degrees
- Remove package containing neck and giblets from the bird
- Place bird on roasting rack in pan
- Salt and pepper the bird
- Roast at 425 degrees for about 20 minutes per pound, plus 10-15 minutes extra, or until temperature gauge “pops” (temperature should be at least 165° Fahrenheit/75° Celsius when measured with a meat thermometer to be safe)
- Remove bird to pyrex dish and let sit for 15 minutes before carving and serving (The skin is not off-limits on a LCHF diet–enjoy it first, while it is still crisp!)
- Heat roasting pan with juices on two burners of stove on MEDIUM HEAT
- Add 2 Tablespoons of flour and whisk to form a (paste-like) roux
- Add water to fill pan to about 1/2 inch whisking continuously until gravy thickens.
- Remove from heat, and serve ASAP
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Please note: I am not a doctor or nutritionist. While this LCHF and ketogenic diet experiment has worked well for me so far, your mileage may vary. This diet needs to be balanced correctly, in order to avoid potential side effects. It is always a good idea to discuss any major health decisions with your doctor before getting started.