Keto Dijon Smothered Chicken Drumsticks Recipe

 

I hear all the time about people suffering through keto on flavorless plain chicken breasts over limp lettuce. Instead, why not give this keto Dijon smothered chicken drumsticks recipe a try?

Why Drumsticks are Different

As a kid, I always gravitated toward the drumsticks, if given a choice. Maybe it was the sheer joy of eating with my hands, but I think the taste had something to do with it as well.

When other chicken could be rubbery, stringy, dry, or chewy, drumsticks somehow always tasted good.

I don’t think it was just my imagination. Drumstick meat tends to have more fat, which makes it moist, juicy, and flavorful.

Despite the taste, many dieters shied away from dark meat for a long time, convinced the fat would make them…fat. Now we know better, and appreciate that burst of energy a little fat can provide on keto.

Drumsticks are also a good source of iron, which ladies in particular can be lacking. You’ll also get a solid amount of protein, as well as vitamin B-6 and selenium.

The other awesome thing about drumsticks is the price. You’ll typically pay less for drumsticks than chicken breasts.

Even more reason to change up your chicken dinner routine.

 

Bone Broth: Another Advantage of Drumsticks

As if the price wasn’t enough to sway you, there’s another benefit of buying drumsticks. You can use the bones to make bone broth.

Yes, I know it sounds like something you might set out for Halloween next to witch hat appetizers and grape “eyeballs,” but bone broth is a nutritious base for keto soups.

You’d probably want more than four drumstick bones, however, so it might be a good option if you also bought a whole chicken and you can use the bones from both to make the broth.

If you’re more curious about the end result of bone broth, check out these keto soup recipes. Not all require bone broth, but they’re good to have around, especially during the winter months.

Description

These easy drumsticks are sure to be a new favorite.


Ingredients

  • 1/4 cup of ghee (60 ml), to cook with
  • 4 chicken drumsticks (with skin on) (500 g)
  • 1/4 cup of chicken broth (60 ml)
  • 1/4 cup of coconut cream (60 ml) (from the top of 1 can of refrigerated coconut milk)
  • 2 Tablespoons of Dijon mustard (30 ml)

Instructions

  1. Generously season the chicken drumsticks with salt and pepper.
  2. In a large nonstick skillet, melt the ghee over medium-high heat.
  3. Place the drumsticks in the skillet and brown on all sides, about 5 to 7 minutes. Remove from skillet and set aside
  4. Reduce the heat to medium-low and add the chicken broth, coconut cream, and mustard to the skillet. Return the drumsticks to the skillet.  Season with salt and pepper, to taste.
  5. Cover and cook for 20 to 25 minutes, turning the drumsticks after 10 minutes, until cooked through. Check with a meat thermometer that the internal temperature is 165 F (75 C).

Notes

All nutritional data are estimated and based on per serving amounts.

Net Carbs:  1 g

Nutrition

  • Calories: 537
  • Sugar: 1 g
  • Fat: 46 g
  • Carbohydrates: 1 g
  • Fiber: 0 g
  • Protein: 28 g



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