I’ve called this Anything-Spiced Chicken because I use exactly the same process for a variety of flavoured chicken. It’s one of my very easy ‘go-to’ dishes when I can’t be bothered to think of something else and you can tweak the meal carb content by careful choice of side dishes. Marinate your chicken beforehand (if you remember) for the best taste, but it’s not essential if you forget or it’s a last-minute dinner choice!
I feel I should probably issue a word of warning about many main-brand, pre-made spice mixtures which contain a lot of sugar (I’m looking at you Schwartz), so do check your blends before using! At some point I’ll add a list of some of my favourite blends under the recipe, but as a few examples, Jerk seasoning, Chinese 5-spice, Lebanese 7-spice and Tandoori spice blends are cupboard staples for me.
ingredients
- 4 Chicken Thighs (skin on) – approx 500g
- 1 tsp of your preferred spice blend
- 0.5 tsp Salt
- 1tsp Oil
Servings: 2
0g carbs/serving *
* always remember to calculate based on your own values / ingredient brands where possible!
51g protein/serving *
instructions
- In a large bowl, mix your spice blend and salt with the oil. Add the chicken thighs and turn until they are evenly coated. Either cover and set to one side until the oven is heated, or refrigerate until required.
- Preheat your oven to 180 degrees.
- In a frying pan, cook the chicken skin-side down on medium heat until it is crispy and golden (about 5 mins). Turn and cook the other side for 3-4 mins until golden.
- Transfer to an oven-safe dish and roast in the middle of the oven for 20 minutes.
- Remove for the oven and allow to rest for 10 minutes before serving. Remember to keep all the meat juices to pour over your meat and/or side dishes!
Keto*Star 