Keto Meal Prep by FlavCity. Bobby Parrish
oil
For the mash:
-1 large head of cauliflower
-4 cloves garlic, peeled
-12 ounces broccoli florets
-1 tablespoon unsalted grass-fed butter
-¼ cup grated Parmesan or Pecorino Romano cheese
-Kosher salt and fresh pepper
Bring a medium-sized pot of water to a boil for the veggies.
Make the spice rub by combining the fennel, garlic, and onion powders in a small bowl, and mix well. Season both sides of the chicken with a generous pinch of the salt and spice rub. Let sit at room temperature for 20–30 minutes.
For the mash: Cut the cauliflower into large bite-size florets. Season the boiling water with 2 teaspoons of salt and boil the cauliflower florets along with the garlic for 7–9 minutes, or until you can mash the cauliflower with a fork. Make sure not to over-boil the cauliflower, as it will get too watery. Save the boiling water, strain the cauliflower and garlic, and place it in a blender. Add the broccoli florets to the boiling water, along with another pinch of salt and cook for 5–7 minutes, or until tender.
To finish the cauliflower mash, add the grated cheese, butter, ¼ teaspoon of salt, and a few cracks of pepper to the blender with the cauliflower. Blend until smooth and creamy and check for seasoning—you may need more salt.
Drain the broccoli and run under cold water for 30 seconds to stop the cooking process. Drain very well and then chop the broccoli. Add the chopped broccoli to the cauliflower mash and mix well. Check for seasoning and set aside.
For the chicken, preheat a large non-stick or cast-iron pan over medium-high heat for 2 minutes. Add 2 teaspoons of oil and wait 30 seconds to add the chicken to the pan. If your pan is not big enough, you will have to cook the chicken in two batches. Cook for 3–4 minutes or until the crust has a nice golden-brown color. Then flip and cook 2 minutes and remove from the pan. The chicken is still raw in the middle at this point. Add 1 teaspoon of oil to the pan along with the sliced mushrooms. Cook over medium heat for 10–12 minutes or until the mushrooms have wilted and have a nice golden color. Next, add ¼ teaspoon salt and a couple cracks of pepper. Add the coconut milk and chicken broth and stir well. Cook for 8–12 minutes or until the sauce has reduced by half. Check for seasoning, you will most likely need a pinch of salt and some pepper. Place the chicken back in the pan and cook for 5 minutes, or until the chicken is cooked through.
Serve the chicken with some mushroom sauce and veggie mash, enjoy!
Storage and reheating: Everything will keep in the fridge for five days or can be stored in the freezer for two to three months. Thaw and reheat in a 350°F oven for 7–10 minutes. If using the microwave, cover the container with a wet paper towel and make sure not to heat too high or too long. Otherwise, the chicken will dry out.
“Wow, I just finished making this dish and the flavors are bomb! I now have a new favorite cheese—Pecorino Romano!” —Sarahi P.
“You rock, B.P.! …I love this meal, it’s awesome….” —Carlos L.
Prep Time: 15 minutes • Cooking Time: 1 hour • Makes: 5 meals
If you have been looking for a new BBQ chicken recipe, this one is for you. Crispy skin, juicy meat, and a tangy and creamy white BBQ sauce. Served with low-carb black beans and bacon for some keto BBQ done right.
For the chicken:
-10 chicken thighs, bone-in and skin on
-1½ teaspoons smoked paprika
-¼ teaspoon cayenne pepper
-Kosher salt and fresh pepper
-Avocado oil
Tip
You can buy canned black soy beans from the grocery store, but, in this recipe, I bought dried beans from Amazon and cooked them myself.
Tip
This method of cooking chicken thighs will result in some of the crispiest skin you have eaten. If the skin takes on too much color, just lower the heat on the pan.
To watch the video tutorial for this recipe, search “FlavCity keto BBQ chicken” on YouTube.
For the black beans:
-2½ cups cooked black soy beans
-2 ounces bacon, cubed
-¼ cup red onions, chopped
-¼ teaspoon red pepper flakes
-2 cloves garlic, minced
-½ cup chicken stock/broth
-1 cup spinach, roughly chopped
-2 teaspoons tamari soy sauce
-½ teaspoon toasted sesame oil
-¼ cup red bell peppers, diced
-Kosher salt and fresh pepper
-Avocado oil
For the Alabama BBQ sauce:
-½ cup full-fat, sugar-free mayonnaise
-1 teaspoon stone-ground or Dijon mustard
-1 clove garlic, finely grated
-½ teaspoon prepared horseradish
-1 tablespoon white vinegar
-Juice of 1 lemon
-Kosher salt and fresh pepper
For the low-carb black soy beans, soak 1 ¼ cups of dried beans in water with ½ teaspoon of salt for 24 hours, and then pressure cook for 10 minutes on high heat. Turn the heat off, and allow pot to sit for 10 minutes. Then release the steam.
Make the beans by cooking the bacon in a medium-sized pot over medium heat with a shot of oil until most of the fat has rendered out. Add the onions, red pepper flakes, ¼ teaspoon salt, a couple cracks of pepper, and cook for 5 minutes. Add the garlic and cook for 2 minutes and then add the black beans and chicken stock. Cook for 10–15 minutes, adding more stock if the beans look dry. Add the chopped spinach, tamari, sesame oil, and bell peppers, mix well, and check for seasoning. You may need more salt, so adjust accordingly and set aside.
For the chicken, preheat oven to 475°F and season both sides of the chicken with a generous amount of salt and pepper; however, only season the skin side with the smoked paprika and cayenne pepper. Rub the spices into the skin and allow to sit at room temperature for 20 minutes. Preheat one or two large cast iron pans just above medium heat for 2 minutes, add 1 tablespoon of oil, wait 30 seconds so it can heat up, and add the chicken to the pans, skin side down. If you only have one cast-iron pan, use another pan that is oven safe. Allow to cook undisturbed for 8 minutes and then transfer to the oven skin side down for 10 minutes. Flip and cook 3 minutes more and remove from oven and transfer to a clean platter to rest.
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