Chicken thighs are a favorite of mine. They are much cheaper than chicken wings, and are meatier and not as nasty-dry as chicken breasts can be.
I buy bone-in, skin-on chicken thighs, and I drain off the schmaltz — chicken fat— after baking, and freeze the bones to make bone broth.
Triple Threat Keto Baked Chicken Thighs
2 chicken thighs for each serving
Get out a baking pan with a rim to hold the melted fat, big enough for the amount of chicken you are making. Spray it lightly with olive oil pan spray, or grease it lightly with any healthy fat to prevent sticking.
Preheat the oven to 350 degrees F. Place the chicken in the pan upside down, and bake for 20 minutes.
Take pan out– it is hot! — and flip the chicken pieces over. Bake for 40 minutes more.
Remove chicken from plate. Pour off schmaltz into canning jar from pan, filtering through a coffee filter or a non-gauze milk filter from the feed mill.
When you eat the chicken, salt to taste, and add a bit of nutmeg or paprika, or a bit of soy sauce or coconut aminos. We don’t add this stuff before baking, so it doesn’t affect the schmaltz. When I eat it, I remove the skin first, and save it to eat last, as dessert.
When you finish eating, get out a gallon-size freezer bag. Write ‘chicken bones’ and the date on it. Put the bones in, put it in the freezer, and put in future chicken bones as well until the bag is full and you can make bone broth.
Variations: If you use frozen chicken, take it out of the freezer the night before and store in the fridge.
Use other chicken parts– you may be able to get whole chickens at a good price. Or you may be able to get pastured poultry, or butcher your own young hens. (Stewing hens need cooking in a crock-pot.)
You may also use a warm home-made sauce to flavor your chicken. I rarely bother– I think the baked chicken is wonderful with just salt.
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