FItness Food

Basic Chicken For Meal Prep

When you’re eating low carb, it’s important to have a large batch of meat handy for lunches, breakfasts, dinners, so that you’re not having to cook a lot every single day. In this video, I show how to make simple, tasty, crispy chicken with only a few ingredients.

Slow Roasted Lemon Herb Chicken:
Serves: 5-7
Total carbs per serving: 1.1g
Total net carbs per serving: 0.7g

Macros per serving:
Calories 593.14/Protein 44.17g/Fat 44.85g/Carbs 1.1g/Fiber .38g

¼ C + 1 tbsp. Duck fat, butter or ghee
*1 whole chicken, (5-7 lbs. pre-cut with skin and bone)
1 tbsp. fresh sage leaves
1 tbsp. fresh Rosemary
1 tbsp. fresh thyme leaves
1 tsp. kosher salt
½ tsp. black pepper
1 tsp. sweet Hungarian paprika
Juice from 1/3 of a small lemon
5 Thin lemon slices

*You can use this recipe for making batches of chicken quarters, thighs and drumsticks too. If you decided to use the same herbs but dried, remember to use just 1 teaspoon for each since dried herbs are more concentrated.

1. Preheat oven to 350. Grease roasting pan with 1 tablespoon of duck fat. Place chicken in roasting pan, trying not to over crowd. Use all of the remaining duck fat on the chicken skin.
2. Season chicken with seasonings, making sure to evenly spread across all pieces.
Sprinkle lemon juice over the chicken. Then top chicken with slices of lemon.
3. Cover the roasting pan with tin foil and bake for 1 hour. After an hour, remove cover, remove lemon from top of chicken. Bake uncovered for 1 more hour.

Essential Tools That I Use In My Low Carb Kitchen:

For those interested in pursuing a low carb lifestyle, I HIGHLY recommend the following great books:

“Why We Get Fat,” by Gary Taubes —
“The Obesity Code,” by Jason Fung —
“The Art And Science Of Low Carbohydrate Living,” by Stephen D. Phinney and Jeff S. Volek —
“The New Atkins For A New You” —

Great low carb cookbooks I can’t live without:
1) “The Real Meal Revolution” —
2) “The Ketogenic Cookbook” —

Related Reading:
“The Big Fat Surprise,” by Nina Teicholz —


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  1. I have made the pumpkin quick bread from your channel twice already and it's sooo good. I make a cream cheese buttercream on top. This chicken looks good and easy as well.

  2. Do you save the fat that comes off the chicken to use in other recipes. Such as greasing pans or other uses? This was a yummy recipe. Don't forget to eat that crispy skin, to me that is the best part! 🙂

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