Roasted Butterflied Chicken w. Onions & Carrots
Roasted Butterflied Chicken w. Onions & Carrots might be a good recipe to expand your main course recipe box. Watching your figure? This gluten free, whole 30, Perfect for keto lunch. Only 9.1g net carbs per serving.
This hearty 639-calorie meal is perfect for active individuals or those needing a more substantial keto option. This 9.1g net carb recipe makes smart use of nutrient-dense ingredients to keep you in ketosis while providing maximum flavor. This satisfying lunch option keeps you energized through the afternoon while maintaining your ketogenic state.
Ingredients
- 2 cups carrots, sliced diagonally about 3/4" thick
- 1 4-5 lb chicken, preferably free-range
- 1 Tbsp ghee, melted
- 3 Tbsp ghee (or butter or coconut oil), softened
- 1 1/2 Tbsp Herbes de Provence (or dried rosemary)
- freshly-ground pepper
- 2 large red onions, cut into wedges
- sea salt (I used this Garlic Medley Sea Salt that I love)
Preparation
- Preheat oven to 400°F (200°C)
- Pat chicken completely dry with paper towels
- Using kitchen shears, cut along both sides of the backbone to butterfly the chicken
- Press down firmly on the breastbone to flatten
- In a small bowl, mix butter with minced garlic, herbs, salt, and pepper
- Rub seasoned butter all over the chicken, including under the skin
- Place chicken skin-side up in a roasting pan
- Arrange onions and carrots around the chicken
- Roast for 50-60 minutes until skin is crispy and internal temperature reaches 165°F
- Let rest for 10 minutes before carving
- Serve with the roasted vegetables
Nutrition Information
Per serving
639
Calories
41.9g
Protein
47g
Fat
12.4g
Carbs
9.1g
Net Carbs
3.3g
Fiber
Keto Tips & Variations
- Protein-Rich: With 41.9g of protein, this lunch helps maintain muscle mass during ketosis.
- High-Fat Option: The 47g of fat in this recipe helps you meet your daily fat targets for optimal ketosis.
- Portable Meal: Pack in a glass container for work. Add a side salad with olive oil dressing for extra nutrients.
- Storage: Store leftovers in an airtight container for 3-4 days. Refrigerate promptly for food safety.
- Customize: Feel free to adjust seasonings to your taste. Keto is about enjoying your food while meeting your macros.
Recipe adapted from: View Original Recipe