KETO Friendly Light & Tasty Hawaiian Chicken (VERY LOW CARB)

Simple & Flavorful Hawaiian Chicken

Ingredients:

1 teaspoon grated lemon peel

2 teaspoons grated orange peel

1/4 cup fresh squeezed lemon juice

1/2 cup orange juice (I use fresh squeezed.)**

1/4 Lakanto Golden sweetener

2 tablespoons liquid aminos (or soy sauce) 

1 tablespoon coconut oil

2 teaspoons deli mustard

1/2 teaspoon garlic powder

3 - 3 1/2 pounds chicken, skin removed (thighs or breasts, cut in half.)

coconut oil cooking spray

Method:

In a microwave safe bowl, or measuring cup, stir together the peels, juices, sweetener, soy sauce, oil, mustard and garlic powder.Heat for 40 seconds, in a microwave, and stir to blend. Pour marinade over the chicken pieces, cover, and marinate for 2  to 4 hours. Stir, occasionally. 

Preheat oven to 350*. Line a shallow pan or roaster with foil. Spray or lightly grease with cooking oil. Remove chicken from marinade and place in the prepared pan. Bake for about 20 minutes. While baking, bring reserved marinade to a boil, in a small saucepan, on top of the stove. Makes 10 servings

Boil 20 minutes, or until the liquid is reduced to about 1/3 cup. 

Reduced marinade

Remove the chicken from the oven and brush with the reduced marinade. Return to the oven for another 15 to 20 minutes, or until the chicken is no longer pink inside. Let rest, in juices, 5 minutes before serving. Makes 10 servings. 

**If you are following a strict KETO meal plan, you can substitute 1 teaspoon of orange extract with water, or apple cider vinegar, to equal 1/2 cup of liquid. (This will reduce the carbs and sugars.)

Notes: 

I used five boneless chicken breasts, cut in half, but chicken thighs are an even better, moister choice. A whole cut up chicken, also works well.

This simple, but tasty dish goes well with salad and/or "Oven Roasted Radish Potatoes". (See this blog for the recipe.)


Nutritional info per 1/2 pound of chicken:
approximately 361 calories ~ 23.4 grams fat ~ 2.1 grams net carbs ~ 37.5 grams protein