Peri Peri Chicken On Keto: Is It Possible?

Peri Peri Chicken is a popular dish that has its roots in South Africa and Portugal. The dish is known for its zingy flavours of lemon, chilli, and garlic, and is often served with rice, in a salad, or as a burger. While there are many ways to prepare Peri Peri Chicken, one common method is to marinate the chicken in a sauce made with ingredients such as avocado oil, garlic, lemon juice, chilli flakes, and paprika. The chicken is then cooked, resulting in a juicy and tender dish with a crispy charred crust. One of the key considerations when preparing Peri Peri Chicken is the level of spiciness, which can be adjusted by adding or omitting chillies from the marinade. The dish is also known for its versatility, as it can be made with different cuts of chicken, including breasts, wings, legs, or thighs. Peri Peri Chicken is not only delicious but also keto-friendly, with a low net carbohydrate content, making it a suitable option for those following a keto diet.

Peri Peri Chicken is keto-friendly

The key to keeping Peri Peri Chicken keto-friendly is in the preparation and choice of ingredients. Firstly, let's talk about the chicken itself. For the best flavour and texture, opt for chicken pieces with the skin on and bones in. Wings, drumsticks, and thighs are excellent choices, providing a delicious crispy skin and moist meat. If you prefer a boneless option, chicken thigh fillets are a good alternative, but the cooking time will be shorter.

Now, let's discuss the star of the show: the Peri Peri sauce. This sauce is what gives the dish its signature flavour, and it's easy to make at home. The base of the sauce typically includes garlic, lemon juice, and chilli, with additional ingredients like avocado oil, paprika, and red wine vinegar. You can adjust the spice level to your preference, adding more chillies for a spicier kick or omitting them altogether if you prefer a milder sauce.

To prepare the chicken, create a marinade by mixing the sauce with additional oil and seasonings. Coat the chicken pieces generously with the marinade, ensuring they are completely covered. For optimal flavour, let the chicken marinate for at least one hour, or even overnight in the refrigerator. However, some have found that shorter marinating times can still deliver delicious results while maintaining a crispier skin.

When you're ready to cook, you can grill, bake, or barbecue the chicken. For grilling or baking, preheat your oven to 200°C and arrange the chicken pieces on a roasting tray, skin-side up. Bake for around 20 to 45 minutes, depending on the chicken pieces you've chosen. For grilling, heat a non-stick frying pan or skillet over medium heat and cook the chicken for about 7 to 10 minutes on each side until cooked through and slightly charred.

To keep the overall meal low-carb, serve your Peri Peri Chicken with a green salad or cauliflower rice instead of traditional rice or potatoes. Enjoy the juicy, flavourful chicken with a crispy crust, knowing that it's a keto-friendly treat!

Peri Peri Sauce ingredients and recipe

Peri Peri Sauce is a traditional South African sauce made with spicy African Bird's Eye chili peppers. It is also known as piri piri or pili pili. The sauce is perfect for any spicy food lover and goes well with grilled chicken, seafood, sandwiches, marinades, dressings, and more. Here is a list of ingredients and a step-by-step recipe to make your own Peri Peri Sauce at home.

Ingredients:

• Avocado oil or olive oil
• Chilli flakes and fresh chillies (adjust the amount according to your preferred spice level)
• Fire-roasted capsicum (you can roast your own or buy it canned/jarred)
• Garlic and chilli garlic sauce
• Red wine vinegar (you can also use white wine, sherry, or apple cider vinegar)
• Lime, lemon, or orange
• Smoked paprika
• Salt and pepper to taste
• Sour cream, coconut cream, or yoghurt (optional, for a creamy peri peri dressing)

Recipe:

• Place all the ingredients into a food processor or blender and mix until well pureed.
• For a Thermomix peri peri sauce, place all the ingredients into the mixer and mix for 1 minute at speed 9. Scrape down the sides of the bowl and repeat if needed.
• If you are using fresh chillies, you can increase the amount up to 4 chillies for a spicier sauce. You can also add a teaspoon of Peri Peri Seasoning to boost the flavour.
• The sour cream, coconut cream, or yoghurt can be added if you plan to use the sauce as a dressing or dipping sauce.
• Store the sauce in an airtight jar in the fridge for up to 5 days, or freeze it for longer storage.

Best cuts of chicken for Peri Peri Chicken

When it comes to choosing the best cut of chicken for your Peri Peri dish, there are a few options to consider. Here are some recommendations and things to keep in mind:

Bone-in Chicken:

• Bone-in chicken cuts like thighs, drumsticks, or leg quarters are often recommended for Peri Peri. These cuts can stand up to the bold flavours of the Peri Peri sauce and remain juicy. They can also be marinated for longer periods, enhancing the flavour.
• Bone-in chicken creates a more flavorful dish as the marinade penetrates the meat more effectively.
• If you opt for bone-in chicken thighs, aim for a cooking temperature of 170 degrees Fahrenheit in the oven or on the grill.

Boneless Chicken:

• Boneless chicken breasts are another option, but they have a shorter marination time of up to 12 hours.
• Cooking times will vary depending on the cut of boneless chicken you choose.
• Keep in mind that boneless chicken breasts may not achieve the same signature charred crust as bone-in cuts.

Other Considerations:

• You can also use a whole chicken for your Peri Peri dish, which is traditional in some regions.
• If you prefer less spicy food, consider removing the chicken skin before marinating, as the marinade tends to penetrate the meat more effectively without the skin.
• For a crispier texture, consider spatchcocking the chicken, which involves removing the backbone and flattening the carcass before cooking. This technique also reduces cooking time.

How to cook Peri Peri Chicken

Peri Peri Chicken is a flavourful dish of chicken served with spicy peri peri sauce. The chicken can be marinated or served with the sauce, or both. It is a quick and easy weeknight meal that can be made with any cut of chicken. Here is a step-by-step guide on how to cook Peri Peri Chicken:

Ingredients:

For the chicken:

• Chicken - you can use any cut of chicken, such as bone-in or boneless chicken breast, chicken thighs, wings, or even a whole chicken.
• Spices - paprika (smoked is great), garlic powder, salt, and pepper.

For the peri peri marinade:

• Chili Peppers - African Bird’s Eye peppers are traditional, but you can use any red peppers available to you, such as red bells, Fresno peppers, or bird's eye peppers. Choose your peppers based on your preferred heat level.
• Olive oil or avocado oil
• Lemon juice
• Garlic
• Spices - smoked paprika, cayenne pepper, onion powder, oregano, etc.
• Optional ingredients - cilantro, basil, chilli flakes, etc.

Method:

Step 1: Make the peri peri sauce

Mix all the ingredients for the peri peri sauce/marinade in a blender or food processor, except for the olive oil and lemon juice. Then, while processing, slowly drizzle in the olive oil until the mixture thickens. Finally, stir in the lemon juice and adjust the seasoning with salt.

Step 2: Marinate the chicken

Coat the chicken pieces with half of the peri peri sauce, making sure they are nicely coated. Cover and refrigerate for at least 1 hour, or up to 24 hours for a deeper flavour.

Step 3: Cook the chicken

You can either bake or grill the chicken. For baking, cook the chicken at 400 degrees F (204 degrees C) for 35-40 minutes, or until the internal temperature reaches 165 degrees F (74 degrees C). For grilling, cook the chicken over medium heat for 35-40 minutes, turning every 5 minutes to prevent burning.

Step 4: Toss with remaining sauce

Once the chicken is cooked, toss it with the remaining peri peri sauce. You can also sprinkle with fresh herbs and spicy chilli flakes before serving.

Tips:

• For a more developed peri peri flavour, marinate the chicken overnight.
• You can also use the peri peri sauce as a dip or mix it into mayonnaise or hummus.
• If you want to make it keto-friendly, use avocado oil instead of olive oil and omit any sugar or sweetener.

Peri Peri Chicken sides and serving suggestions

Peri Peri Chicken is a popular dish with origins in Africa and Portugal, known for its unique blend of spices, fiery heat, and tangy flavours. The combination of smoky, spicy, and zesty notes makes it a delight for the taste buds.

• Coconut Rice: The fragrant and creamy rice, prepared with coconut milk, mingles sweet and savoury flavours, mellowing the spice of the chicken.
• Cucumber Salad: A crisp and cool complement to the spicy chicken, offering a refreshing and hydrating contrast.
• Corn on the Cob: A classic side that brings a touch of sweetness to the dish. Grilled or boiled, its juicy kernels provide a delightful contrast to the robust Peri Peri flavours.
• Roasted Vegetables: Seasoned and cooked to perfection, roasted vegetables like carrots and bell peppers offer a nutritious and satisfying accompaniment. Their natural sweetness complements the spiciness of the chicken.
• Coleslaw: A classic pairing, offering a tangy and crunchy contrast with its mix of cabbage, carrots, and creamy dressing.
• Spanish Rice: Simmered with tomatoes, onions, and spices, this rice dish enhances the vibrant flavours of Peri Peri Chicken, absorbing the juices to create a harmonious meal.
• Patatas Bravas: These crispy fried potatoes, topped with spicy tomato sauce and sometimes aioli, provide a bold flavour and textural contrast, making them a perfect companion to the spicy chicken.
• Chickpea Salad: Loaded with protein, fresh vegetables, and herbs, this hearty and nutritious salad pairs wonderfully, complementing the spiciness of the chicken with a refreshing twist.
• Garlic Bread: The buttery, garlicky goodness of garlic bread provides a comforting and tasty contrast to the spicy Peri Peri Chicken.
• Fried Plantains: A tropical twist, balancing the spice with their natural sweetness and adding a pleasing crunch.
• Couscous: A versatile grain flavoured with herbs, spices, or lemon zest to complement the bold chicken flavours.
• Corn Salsa: A refreshing burst of flavour, combining sweet corn, tangy lime, spicy jalapenos, and fresh herbs, creating a lively side dish.
• Sautéed Spinach: A simple yet nutritious side, cooked with garlic and olive oil, offering an elegant and healthy complement to the meal.
• Sweet Potato Fries: A tasty and colourful side, balancing the heat of the chicken with their natural sweetness and crispy texture.
• Carrot Mash: A vibrant and comforting side dish, with a sweet, earthy flavour and smooth texture, providing a beautiful contrast to the spicy chicken.
• Butternut Squash: Whether roasted or puréed, butternut squash offers a sweet and nutty companion, with a rich flavour and velvety texture.
• Spicy Sweet Potato Wedges: Seasoned with cumin, chilli, and sumac, these wedges provide a crispy yet fluffy side, perfect for dipping into a tangy yoghurt sauce.
• Grilled Corn with Lime and Cilantro: Grilled corn in the husks and serving it with a cilantro and lime compound butter enhances its sweet taste, while adding a smoky note.
• Portuguese Rice (Arroz de Tomate): An easy, aromatic side that pairs perfectly, blending tomatoes, garlic, and onion with the rice to soak up the chicken's juices.
• Charred Vegetable Skewers: A colourful and fun way to enjoy grilled vegetables, seasoned and skewered for a smoky flavour.
• Couscous Salad with Fresh Herbs: Fluffy couscous mixed with raw and roasted cherry tomatoes, cucumbers, feta, chickpeas, and herbs creates a vibrant and versatile side dish.
• Roasted Garlic and Lemon Broccoli: A simple, quick, and tasty side, with a fresh kick from garlic and lemon, and a crispy texture from roasting.
• Piri Piri Fries: Crispy, spicy, and oven-baked fries with a fiery twist, perfect for dipping into your favourite sauce.
• Mediterranean Quinoa Salad: A healthy, delicious, and easy-to-make salad with fluffy quinoa, fresh vegetables, and a zesty dressing.
• Creamy Cucumber Yogurt Salad: A cooling and refreshing side, perfect for balancing the spice of Peri Peri Chicken, with a crunchy texture from finely chopped cucumbers.
• Grilled Halloumi with Honey: A funky twist, bringing salty and sweet together as the halloumi stays intact and golden, making it a great snack or side.
• Smoky Red Pepper Hummus with Pita: A spicy kick to regular hummus, perfect for dipping fresh pita, with a sprinkle of smoked paprika.
• Buttered Cornbread: A classic, fluffy, and buttery side dish with a dreamy, golden finish, perfect for mopping up any leftover sauce.
• Sautéed Kale with Garlic and Chili: A bold and simple side dish, with a crispy texture and a zing from garlic and chilli, pairing well with most mains.

These sides will not only complement the flavours of Peri Peri Chicken but also add colour, texture, and variety to your meal.

Frequently asked questions