Keto Diet On A Budget - Low Carb Ketogenic Meal Plan

What is up meal prepping family? It's Bobby and today we are going to rock some keto meal prepping because so many of you guys have been asking for ethic keto recipes, but I thought how can I step it up just a few notches? Well, why don't we do a budget keto recipe that comes in at $3.20 per meal, is low carb but really easy on the wallet. Plus, it turns out this recipe is Whole30 approved too, so for all you guys looking for all these different types of recipes, we're seriously hooking you up with some flavor today. I hope you're ready for budget keto meal prep. Moroccan spiced chicken thighs, pan seared and cooked with zucchini, lemons, olives and herbs and served with golden cauliflower rice. Rice cauliflower cooked with coconut milk, turmeric, orange and lemon zest and lots of herbs. Here's the deal y'all. If you're looking for the best, most tasty meal prepping on YouTube that is huge on flavor and hugely healthy, click that little subscribe button because we're rocking out recipes just like today every Friday morning and I would love for you to join the FlavCity community. In front of me I have 10 boneless, skinless chicken thighs. It is my favorite type of chicken because it has so much more flavor than boneless, skinless chicken breasts, but we can up that flavor even more by making a Moroccan spice rub. Let's push aside the chicken and grab our spices for the Moroccan spice rub. Let's start with a teaspoon of smoked paprika, a teaspoon of ground cumin, half a teaspoon of ground coriander, quarter teaspoon of ground cinnamon and an eighth a teaspoon of ground cloves. Then give it a mix up and it might sound like a funky monkey kind of spice rub, but Desti what do I always say about dessert spices? Before sprinkling that on the chicken, I'm going to sprinkle over a nice pinch of kosher salt and then half of the spice rub. Flip over the chicken and do a little more salt on the rest of the spice rub. Drizzle over one teaspoon of avocado oil and then just massage those spices into the chicken. I want this to be a really quick marinade just to add another layer of flavor. In the meantime, I'm preheating my large, the largest cast iron pan I have in my kitchen over medium high heat. Add one tablespoon of avocado oil to the pan and then add the chicken. All right, perfect. The chicken is sizzling and even though the pan was really hot and preheated, after I add the oil, I wait another 30 seconds because I want that oil to heat up too. One thing I always do as soon as protein goes into a hot pan is slap down the splatter guard. If you don't have one of these, I'll put the link down below in the description box. It makes the cleanup a lot easier. Let's wait two minutes and then flip that chicken over. Nice and crusty and golden brown you guys. That's exactly what I want to see. Let's go another two minutes. Now, I've never been to Morocco but I'm guessing that Marrakech smells a little something, something like that and I wish we had smell-o-vision because this smells so good. By the way, yes, it is the same platter I had the raw chicken on but it doesn't matter because everything is going back in the pool to finish cooking because the chicken is still raw inside. Now, the beauty of doing this in one pan is that all that chicken fat, all that spice to rub flavor is in there right now. I feel like I'm a weatherman today. In there right now. The forecast is coming in. A cold spell is going that way. I do want to add one little splash of oil to the pan again. I'd be a good weatherman, wouldn't I? I think that I'm usually a little bit much. That's right, yeah. You have to be like really buxom and very attractive these days to be a weatherman which is really, really scary actually, a little different when I grew up. Then add half of one onion that's been diced. Back in my day was an old fat guy who showed you what the weather was come today, not some hottie patottie. Not funny. Aw, not funny. Then go in with one zucchini that's been cubed and then half a teaspoon of dried thyme. Also pinch in about a quarter teaspoon of salt and a few cracks of black pepper. Give that a mix up. I'm going to let that cook for about seven minutes just so the vegetables can soften You can see already the color of those spices is infusing into the onions and the zucchini and there is so much darn flavor in there, you guys. I can't even tell you. Now that the veggies have cooked down for about eight minutes, let's go in with three cloves of garlic that are finely minced. Give that a mix up. For a little bit of sweetness, I'm going to add half a cup of roasted red and yellow peppers. They're low carb and they're keto friendly. For some saltiness, I have half a cup of Spanish green olives, halved. Now I want to take the chicken that's been rested and get it back in the pan and make sure you tip in all of those juices too. Super colorful. Loving it. Then I'm going to reach for some chicken stock or chicken broth. Let's add enough to go about halfway up. One ingredient I really wanted to use but I couldn't find it at the market was preserved lemons. It's basically lemons packed in lemon juice and salt. Instead, I have a zested lemon, the ones that I call the walking dead of the lemons, that I have in my fridge. I'm just going to slice it and throw that in there for a little bit of lemon flavor. I'm going to cut about four thin slices and just scatter that in the pan. For a little bit of heat, I have my favorite long red hot chili pepper. I'm just going to finely slice that and put about half into the pan. If you don't have a fresh chili, you can definitely use red pepper flakes. I want this to come to a bubble and I'll lower it to a simmer. I'm going to throw it on the back burner for 20 minutes and then we can get cracking on the cauliflower rice. Chicken is back yonder. Let's get cracking on the rice. I have a large saute pan. I'm going to preheat it over medium heat. Saute pan means you have a pan that has high sides. Because I'm about to grate a ton of cauliflower rice and I don't want it to overflow the pan, this is the perfect kind. I'm going to add two teaspoons of avocado oil there. Give the pan a little shimmy and then go in with half an onion that's been diced. Pinch in a quarter teaspoon of salt and a couple cracks of black pepper. Give it a quick mix and then we can get cracking on the cauliflower. I have two heads of medium sized cauliflower here. One of my favorite things to do is make cauliflower rice. You can be a lazy butt and buy the rice cauliflower at the store already, but it's going to cost you a little more. I'm going to do it the old school way. Pop a box grater into a bowl and just grate all the florets on the largest set. I like to stop at the stump, not get too much of that in there. In the bowl you have all that beautiful rice cauliflower. Although I do have a sneaking suspicion that when you buy the rice cauliflower at the store, it's a lot of stock. It's kind of like when you buy that broccoli slaw. It's like 95% stock. I don't want to pay money for broccoli or cauliflower stock. That's crazy, dude. All right. I'm going to rice the rest and then we'll get it in the pan in a few minutes. Either one, stock or stump. You decide. All right. Bowl of cauliflower done. Now I want to add three cloves of garlic that are finely minced to the pot. I have some ginger that's peeled here. You guys know my favorite way to break it down. Just run it back and forth on a micro planer or a fine grater. The pulp comes through the bottom side and you don't get any of that tough fiber. Add it to the pan. About one teaspoon total. All right. The next ingredient is what's going to make this rice cauliflower gold. Ground turmeric. I love this stuff. The color is vibrant. The flavor is peppery. Now I have a trivia question. I'm going to add a teaspoon of this to the pan right now. The pan? The pan. I'm actually going to add about a tablespoon to the pan and I'm going to cook it for about 30 seconds. This is this week's trivia. Leave a comment below if you know why I'm actually cooking the turmeric powder. Whenever you do that, make sure there's enough fat in there. If the pan looks dry, which it does, I'm just going to tip in half a teaspoon or a teaspoon of avocado oil. Okay. 30 seconds is done. My cooking liquid is going to be full fat coconut milk. Let's start by adding half of the can. I love that. I just love how that coconut milk turns bright, vibrant yellow and it looks like something good is really happening right now. Remember, the coconut milk is bland, so let's pinch in a quarter teaspoon of salt and a few cracks of black pepper. Before I add my mountain of cauliflower rice, I do want to simmer this just for a few minutes to reduce it and thicken it up just a bit. In the meantime, let's check on the chicken. Everything is bubbling away really nicely. That cooking liquid is reducing. That looks great. All right. Getting back to our coconut milk, you can see here that it's reduced a little bit. Now I want to tip in all of my cauliflower rice. Remember, you guys, that cauliflower is a ginormous, bland pile of nothing. We have to season that, otherwise this rice will have no flavor at all. Let's pinch in a good half teaspoon of salt, a few cracks of black pepper. Now I'm going to gently fold everything so that coconut milk gets dispersed everywhere. We turn this into an edible tie-dyed version of my t-shirts I used to wear in high school. That's cool, huh? My brother actually used to wear a lot of tie-dyes. He thought he was a hippie or something. Now here's the key to perfectly cooked cauliflower rice. Take a lid, slap it down, and set a timer for exactly three minutes. I don't want the cauliflower to be raw, but on the flip side, I don't want it to be mushy and overcooked. I want it to be just like perfectly cooked rice, which means it has a little bite left to it. Showtime. Beauty. Look at that cauliflower rice, you guys. Come on. But if you thought I was going to stop there, you don't know me well enough because we've got some zesting to do. Let's add the zest of half a lime, the zest of half an orange. Then I want to reinforce that coconut flavor, so I have some unsweetened coconut shredded flakes here. Add a couple tablespoons of those. That's more than a couple tablespoons. Hold on. I'm going to save that for my breakfast bowl tomorrow. A little bit of turmeric never hurt anyone in the morning. Let's add some blanched almonds. I'm going to sprinkle in a tablespoon of chopped parsley and the other half of that red chili from earlier. I'm going to give all that goodness of one final mix up. So darn beautiful. Let's check for seasoning. Wow. Cauliflower is perfectly cooked. Little heat, little sweet, super creamy. That is awesome. Let's push that aside, grab the chicken, see if that's done, and then we can plate this dish. All right, you guys. Check out this pan of goodness. The smells are insane. The lemons have given up all of the goodness. The liquid has reduced beautifully, and the chicken looks perfectly cooked. But I do want to make sure that it's seasoned properly, so I just want to take a spoon in the cooking liquid here. Holy moly. You guys, flavors are insane. Salty, sweet, the broth has reduced. Let's plate this dish up and get some in my pothole ASAP. Let's scoop down a good amount of the turmeric rice on the bottom of a bowl. Top it with two pieces of the juicy chicken, and then don't forget to spoon over a good amount of the sauce and the olives and the peppers all over the top. There it is, you guys. Keto-friendly, Whole30-friendly budget meal prep. We got a little taste of Morocco without even leaving my kitchen, but now it's time for me to taste Morocco in my mouth. That was a ginormous bite, but it was a ginormous bite of goodness. My gosh, you guys. The chicken has that spice crust, and then it's crazy juicy. The sauce is a flavor bomb. I want to swim laps in that pan. Then you get that rice, still al dente, creamy, spicy, tangy, citrusy from the zest. There is so much flavor in here. Barely any carbs. Clean eating done right. You guys, the recipe is down below in the description box. Make sure you check it out. Share it with your friends. Share this video with your friends, and if you're wondering where the heating and storage instructions are, they're always on my recipe page. Click the recipe down in the description box. It takes you over to my page. Read through the recipe. They're down below. That's it, you guys. Two more epic recipes are streaming down below me right now. They're keto-friendly, and they're downright the bomb. I'll see you next Friday like I always do. Until then, hashtag keep on cooking, mad love. Peace out.