Читать книгу Keto Meal Prep by FlavCity - Bobby Parrish - Страница 46
ОглавлениеPrep 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.
