Low Carb Sheet Pan Spatchcock Chicken & Asparagus

There are so many things to love about sheet pan meals.  After all, what's not to love about placing a bunch of delicious low carb ketogenic food onto one pan, seasoning it simply, and then just waiting to smell all of the mouthwatering food as the chicken skin crisps in the oven into something special.  

The most effort you'll have to put forth is to spatchcock the chicken.  Just cut the backbone out the chicken with a sharp pair of kitchen scissors, flip the chicken breast side up so that it's laying flat, then placing your hands right in the middle of the breast bone, apply pressure pushing down until you hear a "crack".  That will allow the chicken to lay flat as possible for even roasting.  And if you don't want to "spatchcock" the chicken yourself, then after buying it just take it to the meat department and they'll cut it for you. 

This meal can also easily be cooked on a grill.  It is prepared exactly the same.  Cooking time will be until it reaches an internal temp of 165 degrees.  If you want to double check cooking time for your chicken or steaks just go to Foodsafety.gov 

Yield: 4 servings

Author: LowCarberista-Janet Rosenberry

Low Carb Sheet Pan Spatchcock Chicken & Asparagus

Low Carb Ketogenic Whole Roasted Chicken on one sheet pan with Asparagus

prep time: cook time: total time:

ingredients:

• One 3 to 4 pound whole chicken
• 1/4 c. + 2 TBLS  Avocado Oil
• Seasoning Salt *see note below*
• 1 pound Asparagus-cleaned and trimmed 
• 1 Lemon- juiced then cut into slices 

instructions:

How to cook Low Carb Sheet Pan Spatchcock Chicken & Asparagus

1. Move oven rack to the middle position then preheat oven to 375 degrees.
2. Clean chicken, spatchcock, then pat dry.  Place onto the middle of a  sheet pan breast side up. To make for easier clean up you can line the sheet pan with parchment paper or foil.
3. Rub the chicken skin all over with 1/4 c of the Avocado oil.  Sprinkle seasoning salt liberally all over the chicken.  Place in the oven and roast for 30 minutes.  
4. Remove the chicken from the oven and carefully place the asparagus on each side on the chicken.  Brush  asparagus with 2 TBLS of the avocado oil, drizzle with lemon juice, sprinkle with seasoning salt, place the lemon slices evenly on top of the asparagus and bake for 15 more minutes or until the chicken reaches an internal temp in the deepest part of the thigh (not touching the bone) with a meat thermometer of 165 degrees.
5. Remove then carve the chicken into fourths.  Serve with the asparagus.  Pour the juices from the pan all over the chicken before serving. 

NOTES:

My favorite seasoning salts for this chicken are Lemon and Herb Seasoning from Simple Girl, Paleo Powder Pink All Purpose Seasoning and Herbamare Original. All are low carb, vegan, sugar and gluten-free with no MSG. If you do not have any of these please know that Salt and Pepper will work just fine. Just season liberally.

Calories

564

Fat (grams)

41

Carbs (grams)

2.7

Fiber (grams)

1.2

Net carbs

1.5

Protein (grams)

42

Created using The Recipes Generator

I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to amazon.com and affiliate sites.

LowCarberista Copyright 2019 - All content and my photos are original and protected under the DMCA act.  Reproducing or replicating content is strictly prohibited.