The Everything Big Book of Fat Bombs: 200 Irresistible Low-Carb, High-Fat Recipes for Weight Loss the Ketogenic Way - Viveca Menegaz (2016)
Chapter 5. Chicken Skin Crisps
Chicken Skin Crisps Alfredo
Alfredo sauce must be one of the most well-loved sauces for both chicken and noodles. Here you can get all the flavor of Alfredo sauce without any of the carbs usually involved!
Prep Time: 5 minutes
Cook Time: 20 minutes
Ingredients
Makes 6 fat bombs
Skin from 3 chicken thighs
2 tablespoons ricotta
2 tablespoons cream cheese
1 tablespoon grated Parmesan
1⁄4 garlic clove, minced
1⁄4 teaspoon ground white pepper
Chicken Skin Crisps
You can either buy chicken thighs and remove the skin to make your chicken skin crisps, or you can ask your local butcher or farmer from the farmers’ market to sell you just chicken skin. You will be surprised; chicken skin is not so hard to find, and it will make superb crisps to use instead of crackers.
1. Preheat oven to 350°F. On a cookie sheet, lay out skins as flat as possible.
2. Bake 12-15 minutes until skins turn light brown and crispy being careful not to burn them.
3. Remove skins from cookie sheet and place on a paper towel to cool.
4. In a small bowl, add cheeses, garlic, and pepper. Mix with a fork until well blended.
5. Cut each crispy chicken skin in 2 pieces.
6. Place 1 tablespoon Alfredo cheese mix on each chicken crisp and serve immediately.
Per 1 fat bomb
Calories: 71
Fat: 4g
Protein: 8g
Sodium: 65mg
Fiber: 0g
Carbohydrates: 1g
Sugar: 0g
Chicken Skin Crisps Satay
Dairy-Free
If you like Thai food, this fat-bomb recipe will absolutely delight you!
Prep Time: 5 minutes
Cook Time: 20 minutes
Ingredients
Makes 6 fat bombs
Skin from 3 chicken thighs
2 tablespoons chunky peanut butter
1 tablespoon coconut cream
1 teaspoon coconut oil
1 teaspoon seeded and minced fresh jalapeño pepper
1⁄4 garlic clove, minced
1 teaspoon coconut aminos
Precious Liquid Fat
When you cook the chicken skins you will end up with a pan full of chicken fat. You can drain that into a glass jar and save it for later. This fat can be stored in the refrigerator for a couple of months and it can be used in any recipe as a 100 percent dairy-free substitute for butter.
1. Preheat oven to 350°F. On a cookie sheet, lay out skins as flat as possible.
2. Bake 12-15 minutes until skins turn light brown and crispy being careful not to burn them.
3. Remove skins from cookie sheet and place on a paper towel to cool.
4. In a small food processor, add peanut butter, coconut cream, coconut oil, jalapeño, garlic, and coconut aminos.
5. Mix about 30 seconds until well blended.
6. Cut each crispy chicken skin in 2 pieces.
7. Place 1 tablespoon peanut sauce on each chicken crisp and serve immediately. If sauce is too runny, refrigerate 2 hours before using.
Per 1 fat bomb
Calories: 91
Fat: 5g
Protein: 8g
Sodium: 105mg
Fiber: 0g
Carbohydrates: 3g
Sugar: 2g
Chicken Skin Crisps with Aioli Egg Salad
Dairy-Free
The rich, garlicky flavor of this fat bomb will transport you straight to the French Riviera.
Prep Time: 5 minutes
Cook Time: 20 minutes
Ingredients
Makes 6 fat bombs
Skin from 3 chicken thighs
1 large hard-boiled egg, peeled and chopped
1 large hard-boiled egg yolk, chopped
1 tablespoon mayonnaise
1⁄4 garlic clove, minced
1 tablespoon finely chopped fresh parsley
1⁄2 teaspoon sea salt
The Power of Parsley
Parsley isn’t just a garnish. The herb is rich in vitamin C and vitamin A, so it helps keep your immune system, bones, and nervous system strong. Parsley also helps flush out excess water from the body and keeps your kidneys healthy.
1. Preheat oven to 350°F. On a cookie sheet, lay out skins as flat as possible.
2. Bake 12-15 minutes until skins turn light brown and crispy being careful not to burn them.
3. Remove skins from cookie sheet and place on a paper towel to cool.
4. In a small bowl, add egg, egg yolk, mayonnaise, garlic, parsley, and sea salt.
5. Mix with a fork until well blended.
6. Cut each crispy chicken skin in 2 pieces.
7. Place 1 tablespoon egg salad mix on each chicken crisp and serve immediately.
Per 1 fat bomb
Calories: 79
Fat: 5g
Protein: 8g
Sodium: 252mg
Fiber: 0g
Carbohydrates: 0g
Sugar: 0g
Chicken Skin Crisps with Avocado and Cilantro
Dairy-Free
This tangy, salty, and crunchy treat will become one of your favorites! A true match made in heaven.
Prep Time: 5 minutes
Cook Time: 20 minutes
Ingredients
Makes 6 fat bombs
Skin from 3 chicken thighs
3 ounces (1⁄2 medium) avocado pulp
1 tablespoon finely chopped fresh cilantro
1⁄2 tablespoon melted chicken fat
1⁄2 tablespoon fresh lemon juice
1⁄2 tablespoon sea salt
1. Preheat oven to 350°F. On a cookie sheet, lay out skins as flat as possible.
2. Bake 12-15 minutes until skins turn light brown and crispy being careful not to burn them.
3. Remove skins from cookie sheet and place on a paper towel to cool.
4. Drain and reserve 1⁄2 tablespoon chicken fat from cookie sheet.
5. In a small bowl, combine avocado, cilantro, chicken fat, lemon juice, and sea salt.
6. Mix with a fork until well blended.
7. Cut each crispy chicken skin in 2 pieces.
8. Place 1 tablespoon avocado mix on each chicken crisp and serve immediately.
Per 1 fat bomb
Calories: 78
Fat: 5g
Protein: 7g
Sodium: 620mg
Fiber: 1g
Carbohydrates: 2g
Sugar: 0g
Chicken Skin Crisps with Spicy Avocado Cream
Sometimes a bit of spice is a great complement to the creaminess of an ingredient. That makes for a well-balanced recipe.
Prep Time: 5 minutes
Cook Time: 20 minutes
Ingredients
Makes 6 fat bombs
Skin from 3 chicken thighs
11⁄2 ounces (1⁄4 medium) avocado pulp
11⁄2 ounces sour cream
1⁄2 fresh jalapeño pepper, seeded and finely chopped
1⁄2 teaspoon sea salt
1. Preheat oven to 350°F. On a cookie sheet lay, out skins as flat as possible.
2. Bake 12-15 minutes until skins turn light brown and crispy being careful not to burn them.
3. Remove skins from cookie sheet and place on a paper towel to cool.
4. In a small bowl, combine avocado pulp, sour cream, jalapeño, and sea salt.
5. Mix with a fork until well blended.
6. Cut each crispy chicken skin in 2 pieces.
7. Place 1 tablespoon avocado mix on each chicken crisp and serve immediately.
Per 1 fat bomb
Calories: 66
Fat: 4g
Protein: 7g
Sodium: 232mg
Fiber: 1g
Carbohydrates: 1g
Sugar: 0g