Chicken Piccata Bake – Keto/Low Carb, Gluten Free | Keto Recipes | Keto on a Budget

Chicken Piccata Bake – Keto/Low Carb, Gluten Free | Keto Recipes | Keto on a Budget

July 29, 2019 15 By William Morgan


welcome to Keto meals and recipes dot com,
this is my second video with the
featured recipe, and with menu options
for my new series entitled ‘keto on a budget’
this keto on a budget new series
will address the needs for delicious but
very cost effective recipes, you may
recall that the first video in the keto
for a budget series, was my grilled sole
and vegetables in a pouch, I would also
like to mention that there will be
several new changes to how I present
videos and for the blog in order to
celebrate my two year anniversary
may I suggest that if you could, please watch
to the end and help me so that I can
refine how I make these new videos going
forward, I would like to present them so
that they’re most helpful to you and how
you manage your keto diet
so let’s start today’s featured recipe the chicken
piccata bake, the macro nutrient ratio
for the chicken piccata bake is 3.2 to 1, with 4.8 grams of total carbs,
0.8 grams of
dietary fiber, resulting in 4.2 grams of
net carbs per serving of chicken piccata,
this recipe is very quick to assemble so
pre-heat your oven to about 190 degrees
Celsius or 370 degrees Fahrenheit
since many of my viewers are just learning to
cook I’d like to make things easier and
I’ll break this into three simple steps,
step one is to sear the chicken thighs
please heat your frying pan or skillet
over medium-high heat, and then add the
oil and keep heating until the oil
begins to sizzle, once you see that the
oil is sizzling place the chicken thigh
pieces skin side down into your pan
by the way a traditional chicken piccata
recipe uses skinless, boneless chicken
breasts which are then butterflied or
cut along the fat side to make them a
more even thickness before they’re fried
in butter or oil, however I prefer to use
fattier, and in my opinion better tasting
darker meat such as the thighs or even
the legs rather than the lean white
chicken breasts, and since this is keto
on a budget I’d like to point out that
the thighs are also much less expensive
than the boneless skinless chicken
breasts, and cost is an important
consideration in this series,
keep frying until the skin is a rich
golden color and looks crispy, then using
your tongs flip each piece to the other
side this searing is called the Maillard
reaction which enhances the taste and
seals the meat keeping the juices in
resulting in your meat being more tender
by the way here’s a bit of culinary
information for you
piccata is an italian word used to
describe a cooking technique where you
first pan fry the meat as we are, then
using the same pan you create an
accompanying flavor sauce using the
drippings from the chicken or whatever
meat you used, now that you have seared
both sides of your chicken thigh and
they’re both golden remove from the
frying pan and nestle them close to each
other in a deep casserole dish, now for
step two after you’ve removed the
chicken from the pan reduce the stovetop
heat to medium-low, and to the pan add
the chopped onions and fry until the
onions are slightly golden which should
take about two minutes, and then sprinkle
your grated garlic on top of the onions
not directly into the pan,
this will prevent the garlic from burning
also push everything to the side
and clear the center, and add your butter,
add the cut olives, but if you really
don’t like olives omit them and the
capers, but I would strongly recommend
you don’t because they add a great deal
of flavor,
then add the full grain Dijon mustard,
and the heavy whipping cream, and the
white wine, or if you don’t have it or
don’t want to use it add white wine
vinegar, or apple cider vinegar
stir everything together and bring the sauce
to a light simmer, and then continue
cooking for five more minutes,
here’s one more bit of information in
traditional Italian versions of piccata
sauce they use lemon juice, and wedges
they use both in the preparation and in
the serving, in my version however I have
substituted the lemon with olives I did
this to change it up a bit and to reduce
the total carbs and increase the healthy
fat content, whether you use the lemon
juice or the olives that’s totally up to
you, and do let me know which version you prefer
lastly step 3,
now that your sauce is done pour it over
the chicken pieces in your casserole pan,
sprinkle ground black pepper over the chicken
and also distribute the roughly
chopped cilantro, and put the grated
Parmesan cheese on top of the chicken
pieces, put your casserole in the center
position of your preheated oven and set
your timer for 20 minutes
when your timer goes off check to make sure your
chicken is done, you can tell if it’s
done if you insert your fork and you can
pry the meat from the bone very easily
if you decide it’s not done yet put the
casserole back in the oven for a few
more minutes and try again, it shouldn’t
take more than another 5 minutes
when done remove the casserole from the
oven and let everything cool for about 10 minutes
allowing the meat to rest
allows the juices to remain in the meat
and keep everything moist and tender, to
make this into a nutritionally complete
meal and keep everything under 30
minutes I made a simple baby spinach salad
which I made by using 2 cups of
baby spinach, 1/4 cup of chopped red bell
pepper or capsicum, and 1 tablespoon of
olive oil, and 1 tablespoon of apple
cider vinegar for the dressing, you can
serve it like this, or and as a finale to
the complete meal I also made and served
1 pita per person, this entire meal took
about 25 to maybe 30 minutes at most to
make and serve, here are the macros for
the piccata and salad alone, as you can
see the macronutrient ratio is slightly
more if you make the complete meal, but
the macro nutrient ratio for this complete
meal with the pita is 3.3 to 1, with
8.5 grams of total carbs, 2.6 grams
of dietary fiber, resulting in only 5.9 grams of net carbs for the entire meal
not too bad, if you feel that
this entire recipe which is six servings
is too much for your family or if you’re
cooking just for yourself make the
entire batch anyway, it will take no
extra effort to add a few more chicken
pieces to the total preparation, making
the entire thing is great because this
chicken piccata bake makes an amazing
prep ahead meal that can be frozen and
served whenever you want it in the future,
I like to store my freezer meals in an
airtight glass container
in single serving portions, this makes it
much easier when I’m ready to use them,
I’d like to present a few alternative side dishes
one of my son’s favorite
side dishes is the roasted broccoli with parmesan and lemon
which can be prepared
and put in the oven at the same time as the chicken
or if you don’t feel like
doing the broccoli, an even easier side
dish is to make my Croatian inspired
easy keto grilled zucchini spears
I will post the links for both of these
recommendations in the description below
whichever side dish you prefer with your
chicken piccata bake, I hope you enjoy it
thank you for watching to the end and
now for my question, would it be useful
to you if I mentioned how much it costs
me to make the entree or the complete
meal but you’d have to keep in mind that
the cost I would present would be from
my local grocery store and time of year,
also do you want me to continue
presenting the macros for the complete
meal as I did in this video
Please do let me know what your thoughts are by
leaving a comment in the description section
thank you very much for watching
this video and I hope to see you next time
the link to my blog where you can
find the printable recipe, and the link
for the other videos are all provided in
the description below