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
(7.9%); Fat 28g (60.1%); Protein 34g (32%)
– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

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Print Recipe
Low-carb Chicken, Lemon and Oregano Bake
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.
Low carb Chicken Oregano Bake
Votes: 2
Rating: 5
You:
Rate this recipe!
Course Main Dish
Prep Time 10 minutes
Cook Time 35 minutes
Servings
people
Ingredients
  • 4 large chicken thighs skin on
  • salt
  • 3 TB olive oil
  • 1 large red onion peeled and cut into wedges
  • 500 g blitzed cauliflower florets
  • 1 lemon
  • 75 g cherry tomatoes halved
  • Pink Himalayan Salt
  • freshly ground black pepper
  • handful fresh oregano chopped
Course Main Dish
Prep Time 10 minutes
Cook Time 35 minutes
Servings
people
Ingredients
  • 4 large chicken thighs skin on
  • salt
  • 3 TB olive oil
  • 1 large red onion peeled and cut into wedges
  • 500 g blitzed cauliflower florets
  • 1 lemon
  • 75 g cherry tomatoes halved
  • Pink Himalayan Salt
  • freshly ground black pepper
  • handful fresh oregano chopped
Low carb Chicken Oregano Bake
Votes: 2
Rating: 5
You:
Rate this recipe!
Instructions
  1. Preheat the oven to 180°C / 355°F.
  2. Season the chicken thighs on all sides with salt.
    Low carb Chicken Oregano Bake
  3. Heat half of the olive oil 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
  4. Turn each chicken thigh over and cook the underside briefly, approximately 1 min.
    Low carb Chicken Oregano Bake
  5. 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 oil and rendered fat in the pan where the chicken was cooking.
  6. Add the onion wedges to the roasting dish and brush with a little rendered fat and oil from the chicken pan. (Still, do not discard any remaining oil, 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
  7. While the chicken is cooking away in the oven, heat the remaining olive oil 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 and oil from the chicken pan into the cauliflower (why waste it, right?) and keep warm over low heat.
  8. Use a microplane to finely grate in most of the zest a large lemon.
    Low carb Chicken Oregano Bake
  9. 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
  10. After the chicken has been in the oven for 20 minutes, remove the dish from the oven and increase the oven to 200°C / 390°F.
  11. 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
  12. 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
  13. 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.
  14. 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.
  15. These recipes have been created for you to enjoy and share with like-minded peeps. If you loved it - please take a pic of your creation & share it on your Keto/Low-carb Facebook community groups. Please credit M&L by supplying the link of this recipe. (I would appreciate that very much!) If you ran into trouble with the recipe - please use the comment facility below so that I can respond to your queries, and in that way other readers can benefit from it too.
Recipe Notes

Low carb Chicken Oregano Bake

Macro Details per serving
7.9%                Carbs
32%                 Protein
60.1%              Fat

Nutritional Information per serving
Calories                         420Kcal / 1757kJ
Fat                                  28g
of which saturates       6.2g
Carbohydrates             12g (for my US readers, these are what you refer to as net carbs. See below*)
of which sugars           5.8g
Fibre                               3.4g
Protein                           34g

*Note for US readers: The recipes on this site show the carbohydrates which should be counted on keto (in this case: it's 12g). Here in the UK, our nutritional breakdown information displays a carbohydrate count that has already had the dietary fibre subtracted (and displayed separately) - and it’s indicated this way throughout the site. In short, you need not subtract anything further.

Allergens
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Keto Low carb Chicken Oregano Bake

The nutritional analysis, macro and allergen breakdown of the recipes on this site are done using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The author, Monya Kilian Palmer is trained in using this superior software in order to provide you accurate data.

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