Low-Carb Chicken Rice Tray Bake

by KetoDietApp.com

Step 1Preheat the oven to 200 °C/ 390 °F (conventional), or 180 °C/ 355 °F (fan assisted). Place the chicken thighs skin side up on a baking tray. Rub over half of the extra virgin olive oil and sprinkle with salt. Bake in the oven for 20 minutes.

Step 2Meanwhile, place the cauliflower in a food processor and pulse using the S blade or the grating blade until it resembles a rice size consistency.

Step 3Add the ghee or oil to a pan. Sauté the onion on a low-medium heat for 2 to 4 minutes until soft. Add the garlic for a further 30 seconds. Add the tinned tomatoes, paprika, stock, basil, optional chilli and season to taste with salt and black pepper.

Step 4Blitz together in a blender for a smoother sauce (like I did) or leave chunky if you prefer.

Step 5Remove the chicken from the baking tray and set aside. Pour the tomato sauce into the baking tray. Mix through the cauliflower rice and place the chicken back on top.

Step 6Bake in the oven for 50 minutes (uncovered) until the cauliflower rice has absorbed all the moisture and the chicken is cooked and crisp on top.

Step 7Sprinkle with fresh parsley to serve (2 thighs per serving + tomato cauli-rice). Tastes the best when served hot and the skin is still crispy. Store in fridge for up to 3 days.