Healthy Chicken Dinner Recipe ( Keto and Low-Carb Diet)

We show you how to cook our favorite chicken dinner with cauliflower Spanish rice and sautéed zucchini – it’s a winner-winner-chicken-dinner! On top of it tasting so good it is also a healthy dish the whole entire family will love. Enjoy!

Chicken Thighs Ingredients:
6 Bone-In Chicken Thighs With Skin On
Black Pepper
Garlic Powder
Paprika
Salted Butter (We prefer the Kerry Gold brand)
Fresh Rosemary

*We never measure anything out for this recipe – it is to taste.

Directions:
1. Preheat oven to 400 degrees Fahrenheit (204.4 Celsius)
2. Line the bottom of your broiler pan with foil (must have broiler pan for this recipe to work)
3. Cut butter into 1 tablespoon squares and make a pocket under the skin and insert the butter along with a few leaves of rosemary
4. Flip chicken thighs upside down with skin on the bottom and drizzle olive oil and spread evenly on chicken
5. Season in this order: salt, black pepper, garlic powder and paprika
6. Flip chicken thighs over, now skin side up and drizzle olive oil and spread evenly on chicken skin
7. Season chicken skin in this order: salt, black pepper, garlic powder and paprika
8. Put all chicken on the broiler pan and bake for 50 minutes

Spanish Cauliflower Rice:
2 (16 oz.) Package Of Frozen Cauliflower
6-8 Tablespoons Of Olive Oil
1 Whole Yellow Onion Diced
4 Tablespoon Of Garlic Powder
2 Teaspoons Of Cumin Powder
2 Teaspoons Of White Pepper
1 Cup Of Chunky Salsa
1 Tablespoon Of Your Favorite Hot Sauce (OPTIONAL)

Directions:
1. Microwave frozen cauliflower for 8-10 minutes
2. Open packages of cauliflower onto a clean towel and twist the towel to squeeze as much water out of the cauliflower as possible
3. Heat olive oil over medium heat and after 1-2 minutes add in diced yellow onion and sauté until the onions become translucent
4. Add in cauliflower and stir in with yellow onion, cumin, garlic powder, white pepper, salsa and hot sauce (completely optional)
5. Adjust to taste

Sautéed Zucchini
Ingredients:
2 Zucchini
Pepper

Directions:
1. Cut zucchini long ways (see video for demonstration)
2. Heat olive or avocado oil over medium heat in a medium pan
3. Add in zucchini and season with salt and pepper
4. Sauté until desired texture and adjust seasoning to taste

This is the best quality of meats in my opinion.

LET'S STAY IN TOUCH!

Keto Products Recommended:
“The Keto Reset Diet” By Mark Sisson

Ketone Strips – handy urine strips I used to test if I was in Ketosis

Camera: Sony a600

Lens: Sigma 16mm 1.4f

Tripod: JOBY Flexible Tripod

Disclaimer FTC: Some links above are referral links. If you choose to purchase the item I do receive a commission for referring you.



#ChickenDinner #KetoDiet #TippyTales

[tippywyatt]

This chicken dinner recipe by my wonderful husband, Ryan is out of his world! A must try.🤩

[theresaswift]

I made this dinner for the first time tonight and let me tell was literally making the same face Ryan did eating that first bite of chicken. It’s amazing. And the good news is, if you follow the recipe, everything is done in an hour when the chicken finishes cooking!!!! Great job Ryan!!! Please please please keep the recipes coming.

[dinasherbina]

I made your chicken recipe last night and the only thing I changed for convenience purpose, I used Montreal seasoning instead of salt and pepper ..The absolutely best chicken ive ever made! I kiddo loved it and my hubby was in heaven !! The rice was awesome too! Thank you:) I ordered your sweethearts keto book and can’t wait to get it!

[misotinz]

I just made this chicken for my family and OMG, it was a big hit. Thank you!!! My husband doesn't typical like bone in chicken thighs with the skin, but he said this was perfect.😊

[jankane]

Little tip, use you wood cutting board for everything but meat. Buy yourself a white cutting board a use it for meats. You can bleach it when finished. Wood board hold batería. Also be sure to wash your hands before putting in the salt container. I mean this in the kindness way. I think your a fabulous cook.

[chanelleannemalapit]

Thanks for that recipe for the baked chicken. I want to try it

[Harrrgh]

Roasted chicken is so satisfying. Im so going to try that rice recipe (with hot sauce) and the zucchini. Thanks!!

[ZomboGirl]

My husband and I are just learning about keto and intermittent fasting. Oh man, I am so glad I found your channel! Lol

[justRO]

I clicked so fast when I saw it was a new cooking/recipe video! Will be trying this recipe!! Xoxo

[cocoflores]

I have made this chicken recipe, like 4 times since you guys posted this, SO good!! Thank you!!

[larosadesierta]

I’m going to try the chicken recipe...it looks divine!

[jennifertorres]

New to your channel! Can't wait to try this!

[marissa]

Thank you so much for sharing! All your recipes come out delicious 😋

[jannalynn]

That chicken looks awesome and a GREAT idea on the riced cauliflower!!!! Sam’s Club has that as well.

[vanessamiller]

Great tip with the cauliflower, thank you and dinner looks so yummy, ☺

[rawyatt]

I make this recipe about once a week because it's so mouthwatering!🤤😋

[cookie]

Thank Ryan for sharing this delicious meal ..on the menu for this week deffo 😋xoxo 🇬🇧

[penelopelavender]

I was so looking forward to this recipe thank you mr. Ryan definitely going to make it🍗🍚🥦👍

[amykins]

Yay!! I have been waiting for this! 🙌

[billymuellerTikTok]

Made it twice already... It's amazing!!!