Main Course

LCHF CRISPY BUTTERFLIED CHICKEN DRUMSTICKS

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LCHF Crispy Butterflied Chicken Drumsticks. Sounds good. But what the heck does butterflied mean?crispy butterflied chicken drumsticks

I apologise for indecorous use of the word heck. But that’s exactly what I muttered some time ago when my Italian butcher asked me if I wanted him to butterfly the huge turkey drumsticks I’d just bought. I had never been asked that before. Certainly not in England. That’s when I discovered that butterflying is a technique that involves opening up and flattening an otherwise chunky piece of meat. This allows the meat to cook more quickly and more evenly.

What amazed me was the actual precision knife work and dexterity that that young butcher displayed right in front of my eyes (I swear he was like,16 years old!). It’s one thing to slice something thick to make it thinner, but he skilfully scored along the leg bones with unbelievable ease, even removing the fibulas and loose cartilage bits for me, and then showed me what he had done and asked me if I was happy with it. Woooow! Yeeesss! Very happy.

The photo below is actually a complete chicken leg, rather than just the drumstick, but it shows what butterflying looks like. When done properly.crispy butterflied chicken drumsticks

Anyway. Butterflying is ideal for chicken. I forever tend to overcook chicken as I am truly paranoid about potentially serving it raw. The technique is not that difficult, once you know how to do it, so don’t worry if your butcher hasn’t got a clue. Just do it yourself at home. It might not turn out as accomplished a job as butterflying done by a professional, but it will do. My only tip is to make sure you use a very, very sharp knife. Better still, sharpen your sharpest knife just before you do the job. I made the mistake of using a blunt knife the first time I tried butterflying a boney piece of meat and ended up using scissors after much frustration. The result was a lot of wasted meat, and a ridiculously sloppy result. Don’t do that.

These LCHF Crispy  Butterflied Chicken Drumsticks are easy to cook and taste great.

To make LCHF Crispy Butterflied Chicken Drumsticks, all you need is rolled pancetta, coconut oil and a few spices. You can use ordinary, sliced pancetta if you cannot find the rolled version. Turmeric adds both a subtle flavour and a lovely hue to the juices. It is so super healthy that I can’t help myself: I have to add it to everything nowadays. If you don’t have coconut oil, you can use extra virgin olive oil instead.crispy butterflied chicken drumsticks

I love cooking meat in my halogen oven. Bacon, burgers, fatty meats, smelly fish… all the fat spluttering is contained, you can see the meat cooking through the glass bowl, basting is a breeze and it saves money on electric bills because you don’t have to waste energy by pre-heating. To think my original halogen oven was bought as a temporary fix while waiting for a new kitchen to be installed in Italy! I haven’t stopped using it since then and it is now 7 years old. I use it so much, in fact, that I recently bought a second one for my Kent kitchen.

This may well sound like a sales pitch (and I may receive a small fee if you were to buy through my link), but I have a firm ethic of NEVER pitching an item or ingredient unless it is what I buy and I am happy with.

My 7 year old halogen oven (pictured above) remains the best on the market, but is sadly no longer available. My new halogen oven is the best of the rest. Not a patch on the original, but it’s the only one I could find with a hinged lid (loose lids are a hazard on these machines because they get very hot and are very heavy), and I’m happy with the way it performs. Granted: it does take space on your kitchen worktop, but it saves a lot of time and effort, and if you hate cleaning the oven as much as I do, and you roast or grill a lot, you need to get one of these babies.

You can., of course, cook these LCHF Crispy Butterflied Chicken Drumsticks in a traditional oven with the same temperature and timings indicated in the recipe.

Serve it, like I did, with a healthy avocado salad, or try some butter courgettes, or even Italian peperonata, and enjoy!
LCHF CRISPY BUTTERFLIED CHICKEN DRUMSTICKS
 
Author: 
Nutrition Information
  • Servings: 2 portions
  • Serving size: 1
  • Calories: 460
  • Fat: 26.5g
  • Net Carbs: 3.5g
  • Protein: 34g
Recipe type: Main Course
Cuisine: Ketogenic. Low carb. Gluten free. Grain free.
Prep time: 
Cook time: 
Total time: 
Yummy crispy skin and succulent meat that's full of flavour. An easy dinner with standard ingredients.
Ingredients
For the chicken:
  • 4 chicken drumsticks
  • 8 thin slices of rolled pancetta
  • 1 heaped tbsp coconut oil (or extra virgin olive oil)
  • fine Himalayan pink salt
  • freshly ground black pepper
  • turmeric
  • chicken seasoning
  • paprika
For the salad:
  • mixed salad leaves
  • 1 small courgette (zucchini)
  • 1 ripe avocado
Instructions
  1. butterfly chicken drumsticks by cutting along the bone and opening the flesh.
  2. spoon coconut oil onto the bottom of halogen oven (or baking dish if using traditional oven) and heat on high for 2 minutes until melted.
  3. roll chicken over melted coconut oil.
  4. sprinkle salt and spices all over both sides; then add 50ml water.
  5. cook at 200ºC high fan for 20 mins, then place pancetta on top of chicken and cook for 5 mins.
  6. turn drumsticks over so pancetta is now underneath and cook for 15 mins or until nice and crispy.
  7. place mixed leaves in a bowl, add cubed avocado and courgette strips (use a zoodler or similar tool) or thin slices.
  8. add a drizzle of olive oil and a splash of red wine vinegar and toss until well coated.
Notes
If using a traditional oven, cooking temperatures and times remain the same.
With salad, divided into 2 portions, the total carbs for this meal is 2.75g per serving.

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