Cracklin’ Chicken

Fat 71%Protein 29%
Percent Calories

1 serving of cracklin’ chicken contains 438 Calories The macronutrient breakdown is 0.4% carbs, 71% fat, and 29% protein. This is a good source of protein (55% of your Daily Value), potassium (8% of your Daily Value), and vitamin b6 (50% of your Daily Value).

Ingredients

Directions

  1. Blot the chicken dry with a paper towel. Then, starting at one end of each thigh, use a sharp pair of kitchen shears to carefully cut out the bone, making sure you don’t cut through the meat. Stay as close to the bone as possible. When you get to the other end, trim around the joint and cartilage and remove the bone.
  2. Flatten the chicken with a meat pounder (or cut a gash in the thickest part of each thigh piece with your scissors) to ensure uniform cooking.
  3. Turn the chicken skin-side-up, and sprinkle salt on the skin.
  4. Heat a large cast iron skillet over medium high heat. Melt the ghee in the pan and place four chicken thighs skin-side down in the hot pan.
  5. Season the meat side with your favorite seasoning blend. If your seasoning blend of choice doesn’t include salt, you may want to add a bit more kosher salt to the chicken.
  6. Let the skin fry undisturbed until crispy and golden brown (around 7-10 minutes), rotating the pan 90 degrees at the halfway point to make sure the heat from the burner is uniformly distributed.
  7. Flip the chicken and cook for 3 more minutes or until cooked through. Transfer the chicken to a wire rack and rest ’em for 5 minutes.

Nutrition Facts

For 1 serving of cracklin’ chicken (197g)

NutrientValue%DV
Calories438
Fats34g 43%
Saturated fats10g 50%
Trans fats0.2g
Cholesterol192mg 64%
Sodium1896mg 82%
Carbs0.5g 0.2%
Net carbs0.5g
Fiber0g 0%
Sugar0g
Protein31g
Calcium14mg 1%
Iron1mg 16%
Potassium384mg 8%
Vitamin D0.2μg 1%
Vitamins and Minerals
Alpha carotene0μg
Beta carotene0μg
Caffeine0mg
Choline86mg 16%
Copper0.1mg 11%
Fluoride0.1μg
Folate (B9)6μg 1%
Lycopene0μg
Magnesium34mg 8%
Manganese0mg 1%
Niacin9mg 54%
Pantothenic acid0.4mg 7%
Phosphorus295mg 42%
Retinol43μg
Riboflavin (B2)0.3mg 21%
Selenium36μg 65%
Theobromine0mg
Thiamine0.1mg 11%
Vitamin A IU147IU
Vitamin A61μg 7%
Vitamin B121μg 48%
Vitamin B61mg 50%
Vitamin C0mg 0%
Vitamin D IU6IU
Vitamin D20μg
Vitamin D30.2μg
Vitamin E0.4mg 3%
Vitamin K4μg 3%
Zinc2mg 22%
Sugars
Sugar0g
Sucrose0g
Glucose0g
Fructose0g
Lactose0g
Maltose0g
Galactose0g
Starch0g
Fats
Saturated fats10g 50%
Monounsaturated fats13g
Polyunsaturated fats7g
Trans fats0.2g
Fatty Acids
Total omega 30.3g
Total omega 66g
Alpha Linolenic Acid (ALA)0.3g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine2g
Arginine2g
Aspartic acid3g
Cystine0.3g
Glutamic acid5g
Glycine2g
Histidine1g
Hydroxyproline0g
Isoleucine1g
Leucine2g
Lysine3g
Methionine1g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.3g
Tyrosine1g
Valine1g