Keto, Low Carb, Gluten Free & Dairy Free!!!

Nutrition information will vary depending on what brands of soy sauce you use, size of chicken thighs & any sides/veggies you may add. However, here is a general break down of the nutrition info (for 6 servings):

Calories: 251, Total Carbs: 2.2 grams, Dietary Fiber: 0.2 grams, Net Carbs: 2 grams, Fat: 18 grams, Protein: 17 grams.

This was a dish that I used to make pre-Keto. I didn’t have to change much to make it more Keto friendly. I would consider this Dirty Keto, as there is soy in the soy sauce and strict keto-ers avoid soy anything. I don’t make it often, so I personally don’t worry too much about the soy sauce. If you are strict Keto, there are some alternatives out there and google can help you find a substitute (such as gluten-free tamari sauce or coconut aminos). I do however, make sure that I always use a gluten free soy sauce whenever I make this recipe.

Dirty Keto Chicken Adobo by Noreen’s Keto Kitchen

Servings: 6

Ingredients:

6 Chicken Thighs (with bones & skin)

1/4 cup gluten free soy sauce

1/2 cup gluten free Distilled White Vinegar

3 Whole Bay Leaves

1 Tablespoon of Whole Peppercorns ( You can use Black Pepper if you do not have peppercorns, though peppercorns are better)

6 Garlic Cloves, crushed

Directions:

** I normally marinade the chicken thighs, in the pan they will cook in, in the soy sauce/vinegar/garlic/peppercorns/bay leaves, at least over night in the fridge. It is not necessary to do so, but if you have the time I think it makes a different**

**For a saucier adobo, you can double the amount of soy sauce and vinegar and leave the other ingredients the same- I prefer too much sauce to not enough, so I normally go this route. I will generally double the soy sauce & vinegar when marinating overnight.**

Pour the gluten free Soy Sauce, White Vinegar, Crushed Garlic, Whole Peppercorns, and Bay Leaves into a large sauté pan that has a lid. Mix briefly with a spoon.
Place the chicken thighs, skin side down, into the pan.
Turn on the stove top and bring the liquid in the pan to a boil over high heat.
Once the liquid reaches a boil, cover the pan and simmer the chicken over low heat for 20 minutes.
After 20 minutes, flip the chicken over, cover the pan again and simmer on low for another 10 minutes.
After the 10 minutes, uncover the pan, and increase the heat to high and return the liquid to a boil.
Occasionally flip and bast the chicken thighs with the pan sauce.
Continue boiling the sauce, uncovered, until it is reduces by at least half and thickens a bit, this usually takes about 5–7 minutes of cooking on high.

Serve the Chicken Adobo over sautéed cauliflower rice or other low carb veggies if Keto (Green Beans, Broccoli,). If serving to Non-Keto folks, serve over white rice.

** For the Cauliflower Rice: I buy it frozen, steam it in the bag in the microwave per directions, drain in colander and then fry it lightly (med-high heat) in a pan with butter. I don’t like my cauliflower soggy or mushy, so I find this step dries it out a bit and improves the taste and texture**

Variations:

While the sauce is reducing at the end, put the chicken thighs, skin side up,on a aluminum foil-lined baking sheet. Brown the chicken thighs under the broiler for about 3–5 minutes, until the chicken skin is brown and crispy.