Last night’s cooking adventure was Roasted Bone-in Chicken Breast with Gravy. I used the following ingredients for the seasoning mixture (but feel free to use your favorite seasonings):
2 tsp black pepper
1 tsp of onion powder
2 tsp of garlic powder
1 tsp of season salt
You will also need the following ingredients for this recipe:
3-4 Bone-in Chicken Breasts
3-4 Tbsp of butter (softened)
6 whole cloves of garlic (optional)
1 cup of low sodium chicken broth
2 Tbsp of almond flour (or flour of your choice)
Preheat the oven to 400 F. In a small bowl, mix together the ingredients for the spice mixture. Spray a baking dish with cooking spray and place the chicken breasts in the dish. Carefully, with your finger, make an opening between the skin and the chicken breast meat. Sprinkle the seasoning in this opening, and spread the mixture to coat the chicken breast meat. Place 1/2 Tbsp of butter and three garlic cloves (if using) inside the opening. Spread 1/2 Tbsp of butter along the outside of the chicken breast and sprinkle the seasoning mixture on the both sides of the chicken. Repeat for the remaining chicken breasts. Bake uncovered for 25 minutes. Cover the pan with foil and cook for another 20 minutes or until cooked through.
Picture of the seasoned chicken (inside and outside):
With ten minutes left of cooking time, heat the chicken broth in a small sauce pan on medium heat. Once the chicken is cooked, remove the chicken from the dish and set aside to rest. Skim the fat off of the pan drippings and place 2 Tbsp of the fat (or butter) into a medium sauce pan. Add 2 Tbsp of flour and stir until cooked. Pour the heated chicken broth into the baking dish that the chicken was cooked in to deglaze the pan. Whisk in the liquid from the baking dish to the flour mixture. Bring to a boil. Reduce to a simmer and allow the gravy to thicken.
Picture of the Chicken Gravy:
Roasted Chicken Breast with Gravy (Printable Version)
Net Carb Count*:
Chicken Breast: 8 net carbs (entire recipe)
Gravy: 3 net carbs (entire recipe)
*Note carb counts are estimated based on the products I used. Check nutrition labels for accurate carb counts.
Comments: This is my go to chicken dish! Roasting the chicken on the bone makes it so flavorful and juicy. I also like to experiment with different spices and mixtures. Have fun with it and use spices that you love! Making the gravy from the pan juices adds richness to the chicken. When you deglaze the baking dish with the heated broth make sure to scrape the bottom of the pan to loosen all of the brown bits (brown bits = flavor). The gravy is really quick and easy to make! This was my first time using almond flour in gravy and I really liked the nuttiness it added. I usually do not eat the skin of the chicken so I pick the garlic cloves out. I just add them for extra garlic flavor, but they can be left out. I wouldn’t recommend eating them whole (unless you like whole garlic).
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