July 12 2022 recipe by Jill Wallentin![Jill Wallentin]()
, photo by Lenka Selinger![Lenka Selinger]()
, nutritional review by Franziska Spritzler, RD, CDE![Franziska Spritzler, RD, CDE]()
in Recipes, Dinner, Meal
, photo by Lenka Selinger
, nutritional review by Franziska Spritzler, RD, CDE
in Recipes, Dinner, Meal Baked chicken thighs with cauliflower rice and spinach dip
Chicken thighs provide a great source of protein and have a higher fat content than chicken breasts, making them an excellent choice for a keto meal. Pair them with this tasty cauliflower rice and creamy spinach dip, and we think you'll be a happy camper, indeed!
USMetric
servingservings
Ingredients
Baked chicken thighs
- 1¼ lbs 550 g chicken thighs (bone-in with skin)
- ½ tbsp ½ tbsp olive oil
- ½ tbsp ½ tbsp Italian seasoning or jerk seasoning or curry powder
- salt and ground black pepper
Spinach dip
- 1 oz. 28 g frozen spinach
- ¼ cup (1½ oz.) 60 ml (45 g) Greek yogurt (0% fat)
- 2 tbsp 2 tbsp mayonnaise
- 1 tbsp 1 tbsp dried parsley
- ½ tsp ½ tsp onion powder or garlic powder
- salt and ground black pepper to taste
Cauliflower rice
- 12 oz. 350 g cauliflower
- 1 tbsp 1 tbsp butter
- salt to taste
- ¼ tsp ¼ tsp turmeric (optional)
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www.dietdoctor.com
Making low carb simple
Instructions
- Preheat the oven to 400°F (200°C).
- In a small bowl, mix the melted butter or oil with your seasonings of choice. Brush it all over the chicken thighs and place them skin-side up on a baking tray or in a baking dish.
- Bake the chicken thighs for 30 minutes or until the skin is crispy and the meat is no longer pink inside (the internal temperature should read at least 165°F (73°C)).
- Thaw the frozen spinach and remove excess liquid by squeezing it over the sink. Chop finely.
- Add yogurt, mayonnaise, parsley, and onion powder to a bowl and mix. Add the spinach and mix until combined. Season with salt and pepper to taste. Set aside to let the flavors develop.
- Shred the cauliflower using a grater or grater attachment on a food processor. You can also chop it finely with a knife.
- Melt butter in a skillet. Add the cauliflower and cook over medium heat for 5-10 minutes or until the riced cauliflower has softened a bit.
- Add salt and the optional turmeric, or any other spices of preference, while frying.
