Low-Carb Hen Rice Tray Bake

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Hen Rice is such a consolation meals favorite of mine. That is my low-carb model made with cauliflower rice. It’s full of flavour and one the entire household will take pleasure in, even when your husband, spouse or youngsters aren’t following a keto eating regimen.

Baking it as a one-pot tray bake means the flavours are locked into the cauliflower rice, making it tremendous tasty. Topped with rooster thighs with that oh so good crispy pores and skin! You’ll need to bookmark this one guys, a traditional I hope you’ll make time and time once more.

If you wish to add some greens, inexperienced beans or asparagus work rather well. Simply drizzle them in olive oil and press into the highest about 10 minutes earlier than the tip.

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1 hours, zero minutes

Palms-on 15 minutes Total 1 hour 15 minutes

Dietary values (per serving)

eight.eight grams
6.5 grams
41.6 grams
49.5 grams
16.three grams
656 energy

Complete Carbs15.3gramsFiber6.5gramsNet Carbs8.8gramsProtein41.6gramsFat49.5gramsof which Saturated16.3gramsCalories656kcalMagnesium116mg (29% RDA)Potassium1,243mg (62% EMR)

Macronutrient ratio: Energy from carbs (5%), protein (26%), fats (69%)

Substances (makes three servings)

6 rooster thighs, bone in, pores and skin on (850 g/ 1.9 lb), about 600 g/ 1.three lb if utilizing boneless
half tsp sea salt, or to style
1 tbsp further virgin olive oil or ghee (15 ml)
1 small cauliflower, minimize in florets (500 g/ 1.1 lb)
2 tbsp ghee or coconut oil (30 ml)
half small brown onion, chopped (35 g/ 1.2 oz)
2 garlic cloves, minced
1 tin chopped tomatoes (400 g/ 14.1 oz)
1 cup rooster inventory (240 ml/ eight fl oz)
1 cup contemporary basil leaves, chopped
half tsp paprika
1/four tsp cracked black pepper
Non-obligatory: half tsp chilli flakes
2 tbsp chopped parsley


Preheat the oven to 200 °C/ 390 °F (typical), or 180 °C/ 355 °F (fan assisted). Place the rooster thighs pores and skin aspect up on a baking tray. Rub over half of the additional virgin olive oil and sprinkle with salt. Bake within the oven for 20 minutes.
In the meantime, place the cauliflower in a meals processor and pulse utilizing the S blade till it resembles a rice dimension consistency.

Add the ghee or oil to a pan. Sauté the onion on a low-medium warmth for two to four minutes till gentle. Add the garlic for an extra 30 seconds. Add the tinned tomatoes, paprika, inventory, basil, elective chilli and season to style with salt and black pepper.
Blitz collectively in a blender for a smoother sauce (like I did) or depart chunky when you desire.

Take away the rooster from the baking tray and put aside. Pour the tomato sauce into the baking tray. Combine via the cauliflower rice and place the rooster again on prime.

Bake within the oven for 50 minutes (uncovered) till the cauliflower rice has absorbed all of the moisture and the rooster is cooked and crisp on prime.

Sprinkle with contemporary parsley to serve (2 thighs per serving + tomato cauli-rice). Tastes the most effective when served sizzling and the pores and skin remains to be crispy. Retailer in fridge for as much as three days.

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