Simple Keto Chicken-Hearts Recipe that is flavourful, easy to make and nutritious! This recipe is also dairy-free, nut-free and makes use of no wheat flour, making it totally gluten-free.
Each portion of this simple chicken hearts recipe has only 7 g net carbs so it can still perfectly fit into a meal for those on a keto or low carb diet.!!
Did you know that eating organ meat is more environmentally friendly? A study conducted by the German meat industry found that eating organ meat could reduce the country's livestock emissions by up to 14 per cent.
How do chicken hearts taste?
You most certainly don't have to worry about the taste of chicken hearts as they totally taste and even smell like chicken. The only difference is that they are slightly musky and chewy. Picture something between the taste of duck breasts and venison.
Moving on, chicken hearts fall under the category of organ meat. Organ meat has faced decreased popularity over the years. It does not form part of the diet of most households, especially in Europe and America. Some people are actually repulsed by the idea of eating organ meat (heart, kidney, among others). On the contrary, in Africa for example, we tend to use most parts of the animal to prepare various dishes. Organ meat is also very popular in quite a number of countries on the Asian continent.
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How to clean chicken hearts:-
Cleaning the chicken hearts for this Simple Keto Chicken Hearts recipe is very simple. You can use either of the two methods below.
Method 1: Transfer the chicken hearts to a colander and clean under running water until clean. This is probably the easiest method.
Method 2: wash them in a bowl that has been filled with water and a tablespoon of white vinegar or the juice of half a lemon. Rinse until clean (2-3 times).
How to trim chicken-hearts
Method 1: Cut the chicken hearts lengthwise into quarters. Proceed to squeeze out any excess blood that may have been trapped between ventricles.
Method 2: To trim the chicken hearts, cut off about a quarter from the top (wider part of the chicken hearts), then rinse. You can use the cut-off ends to make some broth. This may, however, be fatty as the top bits tend to be where the most fat is.
Method 3: Trim-off excess fat, ventricles and veins with sharp scissors or knife, leaving the chicken heart whole. Squeeze off excess blood from the veins and wash your chicken hearts with water.
To make this simple Keto Chicken hearts recipe, you will require the following simple ingredients.
Raw Chicken Hearts - which you can get from your local farmer's supermarket, online or in supermarkets. You can also find them at Asian, Hispanic and African shops.
Olive oil - for pan-frying the chicken hearts. Avocado oil works great too, butter if on a low carb or keto diet.
Condiments - Turmeric powder and cumin seeds, a tablespoon of tomato paste.
Vegetables - Tomato, white onion, spring onion, garlic and ginger (ground to a paste)
Seasoning - Salt.
How to make this Simple Keto Chicken-Hearts Recipe:
I know organ meat can be very intimidating. However, this is a very simple recipe that only requires a few pantry staples.
- Chopping the vegetables - start by preparing your vegetables. Finely slice the onions and spring onions. Cut tomatoes in chunks and set aside.
- Pan-frying:- Heat olive oil in a medium-sized pan or skillet. The oil should not smoke. Next, add the cumin seeds to the pan and fry them for about a minute. To the pan, add the garlic and ginger paste and fry, being careful not to let it burn as burned garlic can be very nasty. Next, add a tablespoon of sugar-free tomato paste, the rest of the spices as well as chicken hearts. Fry for about 5 minutes, covered. Add the white onions and spring onions, saving some spring onion for the garnish. Fry for a further two minutes. Stir in the tomatoes chunks (for less than a minute), then serve.
TIP: Chicken hearts get chewy when cooked too long. Feel free to adjust the time and cook them for a few minutes shorter or longer, depending on the type of stove you have.
Chicken hearts benefits.
They are not only a rich source of iron, selenium, zinc, and folate but a great source of coenzyme Q10 as well, an enzyme that can aid in the prevention and treatment of certain diseases. They are additionally a great source of Vitamins.
In bodybuilding, chicken hearts are increasingly growing in popularity. This is because they normally tend to be nutrient-dense, supplying the body with key nutrients like iron, selenium, vitamin B-12, zinc, and co-enzyme B12. They are also more affordable than the classic cuts of meat. See the nutritional information below.
Chicken hearts - nutritional information
Nutritional information per 100g (approx. 3.5) oz- RAW.
|Total lipid (fat)||9.33||g|
|Vitamin A, RAE||9||µg|
Are chicken hearts keto-friendly?
Most certainly. Due to their high fat and low-carb content, chicken hearts can perfectly be incorporated into the Keto and low carb diets. As an example, a serving of this simple keto chicken hearts recipe has 19g of protein and 7 g of net carbs (9g carbs and 2 g fibre)!! Most low carb and Keto diets recommend staying between 30g and 50g net carbs per day.
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Simple chicken hearts recipe
- a sharp knife
- a chopping board
- 12 inch cast iron skillet or pan
- 300 g chicken hearts (about 0.6 lb)
- 2 tbsp olive oil
- 1 tbsp ground garlic and ginger
- ½ tsp turmeric powder
- ½ tsp cumin seeds
- ½ tsp salt
- 1 tbsp tomato paste
- 3 stems spring onion
- 1 large tomato
- Chop all the onions and spring onions. Separately, chop the tomato into huge chunks and set aside.
- Heat the oil in a pan or skillet. Make sure the oil does not get too hot (it should not smoke).Add the cumin seeds to the pan and fry them for less than a minute in the oil.Add the garlic-ginger paste to the pan taking care not burn. They should only fry slightly.
- Next, stir in the chicken hearts, tomato paste, salt and the rest of the spices. Cover and fry for about 5 minutes. Drain-off excess oil. Do not discard it, you can use it to cook other dishes.Add the white onion and part of the spring onion to the pan and fry for 2 minutes. Spare some of the spring onion for garnish.
- Stir in the tomato chunks and let fry for less than a minute then serve.Arrange on a plate and serve with some creamy cauliflower mash.
- Frying the cumin seeds in the oil before adding any of the other ingredients enhances its flavour.
- Always wash your hands thoroughly before and after handling chicken hearts, or any type of organ meat. Work surfaces should also be properly cleaned and sanitised.
“Nutrition information on the site is an estimate calculated using a third-party source and is provided for informational purposes only. It is highly recommended that you make your own calculations. If you have any specific dietary concerns, kindly consult with your healthcare practitioner. Variations may occur for many reasons, such as ingredients used and food preparation. We make no representation or warranty of the accuracy of this information.” Net carbs exclude fiber, erythritol and allulose since they do not impact the blood sugar levels in most people.
Where can you buy chicken hearts
You will find chicken hearts at your local supermarket. In the US, chicken hearts are normally packaged together with gizzards. If you would like to have chicken hearts only, then it is better to try asking at your local butcher, or local farmers market. The butchers and farmers normally network with their peers. They should, therefore, be able to refer you to a suitable vendor. You can also find chicken hearts in Hispanic, Asian and African shops or markets.
You can also buy chicken hearts online. The best way to go about this is use a search engine (type the question buy chicken hearts near me, for example).
Get in touch
Let me know in the comments section if you enjoy eating organ meat. If yes, what kind of organ meat do you enjoy eating? If you don't, would you be bold enough to try?
I love to see your creations!!! Have you tried out this chicken-hearts recipe or any of my other recipes? Please tag me @katehahnel or use the #paleolowcarbkate on Instagram, for a chance to get featured.
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