Quick Baked Keto Sweet and Sour Chicken Thighs
Quick Baked Keto Sweet and Sour Chicken
This recipe is designed to teach everyone how to make quick baked keto sweet and sour chicken
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Servings: 6 thighs
Ingredients
- 100 grams brown or granulated monkfruit sweetener or sweetener of choice (1/2cup) I use a mix of brown and granulated
- 68 grams keto ketchup (1/4 cup)
- 120 ml apple cider vinegar (1/2 cup)
- 15 ml soy sauce or liquid aminos (1 TBS)
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp pineapple extract (optional and adjust)
- 1/4 tsp xanthan gum or keto thickener of choice
- 14 grams coconut flour (2 TBS)
- 2 TBS fine flaxseed meal (2 TBS) I regrind my flaxseed meal then measure it out. The finner it is the better it sticks.
- 1-2 lbs boneless chicken thighs (5 to 6 thighs)
- 4 mini sweet peppers, chopped
- cooked vegetables and keto rice substitute of choice
Instructions
- Preheat oven to 425 degrees. In a medium bowl whisk together the sweetener, ketchup, vinegar, soy sauce, garlic powder, onion powder and pineapple extract together until fully combined. Whisk in the xanthan gum until fully combined and completely smooth. (make sure xanthan gum is fully dissolved) Set aside.
- In a small bowl use a fork and whisk together the coconut flour and flaxseed meal until fully combined. Sprinkle 2 TBS of the coconut flour mixture over the bottom of a 3 quart casserole dish. Top the mixture with the thighs and sweet peppers. Sprinkle remaining 2 TBS of the coconut flour mixture over the thighs,
- Lightly press the flour mixture into the thighs. Spoon the sauce over the coated thighs. Use back of spoon and tap gently into the thighs. Bake at 425 degrees for 30 minutes or until no pink and the internal temperature is at least 165 degrees. Remove from the oven and allow to set for 5 minutes in the pan.
- Spoon desired amount of rice substitute and cooked vegetables onto serving plates. Top the rice and vegetables with the desired amount of chicken, sweet peppers and sauce. Serve immediately.