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Chicken legs are the cut to reach for on keto. They carry more fat than breast, they are cheaper, and they are far more forgiving if the oven runs long.

The method here is simply high heat. At 450 F the skin renders and browns in about forty minutes while the meat underneath stays moist, and the garlic and lemon reduce into what is left in the pan.

Note that we cut the rosemary from the half cup the original called for down to two tablespoons. Half a cup of chopped fresh rosemary on four servings is medicinal rather than pleasant.

Roasted keto garlic rosemary chicken legs on a baking tray with lemon and fresh rosemary
Dr. Don Colbert, MD

Keto Zone Garlic Rosemary Chicken

Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings: 4 servings
Course: Dinner
Calories: 473

Ingredients
  

  • 2 lb organic chicken legs bone-in, skin-on
  • 2 tbsp organic olive oil
  • 8 cloves garlic chopped
  • 1 lemon juiced
  • 2 tbsp fresh rosemary finely chopped
  • 4 tbsp grass-fed butter
  • 1 tsp sea salt or to taste
  • 1/2 tsp black pepper or to taste

Method
 

  1. Preheat the oven to 450 F.
  2. Pat the chicken legs completely dry with paper towel. This is what lets the skin crisp.
  3. In a large bowl, combine the olive oil, lemon juice, chopped garlic, rosemary, salt and pepper.
  4. Add the chicken and turn until every piece is coated.
  5. Arrange the legs skin side up on an oiled baking tray, leaving space between them so they roast rather than steam.
  6. Dot the butter over the chicken.
  7. Roast for about 40 minutes, until the skin is golden and the juices run clear.
  8. Spoon the pan juices over the chicken and serve.

Nutrition

Calories: 473kcalCarbohydrates: 3gProtein: 30gFat: 38gFiber: 1g

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