Oven Fried Chicken, moist delicious and low-carb

I found this recipe on carbwars.blogspot.com – you’ll find great low carb recipes on that site, many of which can be adapted for Dr Poon. This was really tasty! It’s a bit high in fat and sodium for Dr Poon’s guidelines, so it’s only an occasional treat for me, but as much of the dipping mixture and oil remains behind once cooked, it’s practically zero carbs and lower in fat than it seems. It’s moist and tender, with a delicious crisp crust and so easy to make.


3 pounds chicken parts (I used 2 breast halves, and 2 maryland pieces which are the thighs and drumstick together)

4 ounces of pork rinds (113g or about 1½ cups crushed)

¼ cup (1 ounce) Parmesan cheese, finely grated

Salt and pepper to taste

3 egg whites

¼ cup heavy / pure cream

¼ cup high heat fat or oil, such as peanut oil. light olive oil, lard, tallow, or bacon fat

¼ cup butter (or use all oil if you prefer)

Have ready a baking sheet with a rack (for drying) and a large roasting pan. Rinse chicken pieces, trim any extra skin and fat. Sprinkle with salt and pepper and set aside. 

Crush pork rinds in a food processor or a bag with a rolling pin until finely ground. Put them in a bowl and stir in the Parmesan.

In a separate medium bowl, whisk egg whites until foamy, then whisk in the cream. Dip chicken in egg mixture then roll in pork rinds until evenly coated. Place on a rack to dry for 10-15 minutes.

Preheat oven to 425º F/218º C (about 390º F/200º C if oven is fan-forced). Place the oil and butter in the roasting pan. Put the pan in the preheated oven until butter is melted, about 5 minutes. Place chicken in the pan, skin side down (if any) and bake for 20-30 minutes. Turn the chicken and bake for an additional 20-30 minutes, or until well-browned and crisp (mine only took about 45 minutes total). Note that despite the oil and butter, the chicken sometimes sticks a bit so slide a spatula under it carefully to loosen before flipping it over so you don’t lose the crumb coating.

We got 4 serves. Per serve — Net carbs: 0.7 grams; Protein: 48.9 grams; Fiber: 0 grams; Fat: 57.9 grams*; Calories: 727

Some of the cream/egg mixture and pork rind/Parmesan mixture will be left over, so the carb count will actually be close to zero.

*Most of the fat will stay in the pan, so the actual fat and calories will also be lower than shown.

Recipe from ‘Nourished; a Cookbook for Health, Weight Loss, and Metabolic Balance.’ Visit and Like us on Facebook: https://www.facebook.com/Annas-Kitchen-1686376324950749/

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