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Credit for this recipe goes to Nom Nom Paleo and their world's famous Cracklin' Chicken!
When I discovered this recipe a while ago, I thought it was one of the best ways to cook poultry. It's a convenient method because it's quick and you won't need to use an oven - instead, you'll just need a large pan. Chicken cooked this way is crispy on the outside, soft and juicy inside.
Plus it's naturally high in protein and low in carbs so it's perfect for a keto diet. To give it a flavour boost, I marinated my chicken in garlic, lemon and thyme.
Hands-on Overall
Serving size 2 thighs
Nutritional values (per serving, 2 thighs)
Net carbs1 grams
Protein28.2 grams
Fat61.3 grams
Calories676 kcal
Calories from carbs 1%, protein 17%, fat 82%
Total carbs1.1 gramsFiber0.2 gramsSugars0.2 gramsSaturated fat18.9 gramsSodium703 mg(31% RDA)Magnesium34 mg(8% RDA)Potassium358 mg(18% EMR)
Ingredients (makes 4 servings)
Nutrition facts are estimated: Olive oil is only used for marinating. Most of the fats remain in the pan, so I only counted 50% of the ghee.
Instructions
- Start by preparing the chicken thighs. Use a sharp knife or kitchen shears and cut out the bone without leaving too much meat on it. You can also trim the excess fat off but I prefer not to trim mine :-)
Reserve the bones for making chicken stock or keto bone broth. I keep mine in a bag in the freezer until I just have enough to make a batch.
- Place the thighs on a chopping board skin side up and use a meat pounder to flatten it so that the thickest parts can cook through. Layer the thighs in a bowl and add the seasoning: lemon juice, lemon zest, olive oil, thyme, minced garlic, salt and pepper. Mix to cover evenly from all sides. Place in the fridge to marinate for at least an hour or overnight.
- Remove from the fridge and place the thighs on a paper towel to remove excess moisture. Use another piece of paper towel to pat dry the tops. It's better if you remove all the spices used for marinating from the skin to prevent the it from burning. You can leave them on the meaty side of the thigh.
- Heat a large skillet greased with ghee over a medium-high heat. Place the chicken thighs skin side down in the skillet in a single layer. Cook undisturbed for 7-10 minutes (I cook mine for 8 minutes). Rotate the pan half way through to ensure even cooking. Then turn the chicken thighs the other side using kitchen tongs or a fork. Cook for another 2-3 minutes or until cooked through.
Pan-frying the chicken will be messy. The best way to prevent the oil from getting everywhere over your stove is to use a spatter guard.
- Transfer to a cooling rack placed over a baking sheet so the juices can drip down. Let the thighs rest for a few minutes before serving.
- Repeat for the remaining thighs and enjoy!
Ingredient nutritional breakdown (per serving, 2 thighs)
| Net carbs | Protein | Fat | Calories |
|---|
| Chicken thighs (with skin, boneless, raw, no fat trimmed off) |
| 0 g | 28.1 g | 57.5 g | 638 kcal |
| Thyme, fresh |
| 0 g | 0 g | 0 g | 0 kcal |
| Lemon juice, fresh |
| 0.4 g | 0 g | 0 g | 1 kcal |
| Lemon zest (peel), fresh |
| 0 g | 0 g | 0 g | 0 kcal |
| Garlic, fresh |
| 0.5 g | 0.1 g | 0 g | 2 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Ghee |
| 0 g | 0 g | 3.8 g | 34 kcal |
| Total per serving, 2 thighs |
| 1 g | 28.2 g | 61.3 g | 676 kcal |
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