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This walnut crusted rooster checks all of the bins for a heart-healthy keto recipe. It’s tender and flavorful, and really easy to make. With loads of good fat and fewer than 2g web carbs per serving, you may dig in guilt-free!
My obsession with walnuts leads me to imagine that I used to be a squirrel in a previous life. I really like all kinds of nuts for his or her taste and for the scrumptious crunch issue. And I will be inclined for hoarding them once I see them on sale.
Positively squirrel-like behaviour, don’t you agree?
Actually, I’m ever so glad that they’re low carb and keto-friendly. I have a tendency to make use of walnuts principally in candy recipes, reminiscent of keto biscotti or keto espresso cake.
Nonetheless, this walnut rooster recipe performs up their savory facet to glorious benefit. The nuts add each crunch and taste, turning baked rooster breasts into a simple gourmand meal.
Coronary heart-healthy keto dinner recipe
I’ve had a number of requests recently for recipes which can be decrease in saturated fats. Whereas I don’t view saturated fats as a difficulty on a keto food regimen, I may respect the will to chop again on it.
The literature surrounding dietary fats, ldl cholesterol, and coronary heart well being is complicated, to say the least! And it’s by no means a foul factor to fluctuate the sources of fat and oils you devour, so long as you avoid inflammatory vegetable oils like canola and soybean.
Nearly everybody agrees, nevertheless, that walnuts and walnut oil are wholesome decisions. They comprise excessive ranges of Omega-3 fatty acids, so incorporating them into your food regimen is a great technique to shake issues up a bit.
This walnut crusted rooster is definitely one of many first keto dinner recipes I ever printed on ADIDAF. It dates means again to June 2011 and I figured I ought to give it an replace. It’s simply as scrumptious because it ever was!
Walnut rooster is straightforward to make, with solely a handful of substances. You will want:
- Hen breasts
- Walnut oil – or one other oil of selection
- Salt and pepper
Brining rooster breast
Brining the rooster breasts is an non-obligatory step for this recipe, however I do advocate it. It makes the rooster juicier and extra flavorful.
Hen breasts are typically on the dry facet, and profit tremendously from an hour in salt brine. The brine permits the meat to attract in additional moisture earlier than cooking, so it retains extra juices throughout cooking. It additionally helps break down the protein fibers upfront, making the meat extra tender.
Merely add about 2 tablespoons of kosher salt and three cups of water to a bowl and stir till the salt is generally dissolved. Add the breasts to the bowl and refrigerate for one hour. Make certain to pat the rooster dry if you take away it from the brine.
How one can make Walnut Crusted Hen
- Brine the rooster: This step is non-obligatory however see my notes above!
- Cut up the breasts in half: I recommend this as a result of most rooster breasts lately are very giant and are way over a serving. The three I used right here added as much as over 2 kilos. But when you will discover smaller breasts of about 6 ounces every, be at liberty to depart them intact.
- Grind the walnuts: To make the walnut crust, you need finely floor nuts. They’ll follow the rooster higher that means.
- Mix the crust substances: Add the minced garlic, chopped rosemary, and a pinch of cayenne.
- Drizzle with oil: Grease a big baking dish and lay the rooster breast halves in a single layer for even cooking. Then drizzle on some walnut or avocado oil and brush to coat. Season with salt and pepper.
- Press with the walnut combination: Sprinkle the highest of the rooster generously with the walnut coating and press firmly to stick.
- Bake till golden: I like to recommend an prompt learn thermometer to verify the rooster is cooked by. It ought to attain 165ºF however don’t take it a lot past that as it may possibly dry out.
Incessantly Requested Questions
This step is non-obligatory however I do advocate it. Please see the part entitled Brining Hen Breasts to grasp what brining does.
Completely! Pecans, almonds, or hazelnuts can be scrumptious too, albeit not fairly as excessive in Omega-3 fatty acids.
I recommend walnut oil for this recipe to carry out the flavour and to extend the heart-healthy fat. However actually, any good cooking oil will work. Even melted butter is ok!
Retailer the leftovers in a lined container within the fridge for as much as 4 days. Rewarm them gently within the oven, and you may even activate the broiler for a minute or so to crisp up the coating a bit.
What to serve with walnut crusted rooster
Attempt one among these scrumptious keto facet dishes.