Welcome Back to the Channel: A Brief Introduction

Hey guys, welcome back to the channel! I know many of you have been asking for something on the healthier side, and today I'm excited to share with you how to make a perfect chicken breast and keto cauliflower dirty rice. Before we dive into the recipe, I just want to take a quick second to remind you all to subscribe to the channel, hit that bell, and enable notifications. It means a lot to me, and it helps me to continue creating content for you guys.

The Cajun Trinity: The Flavor Base of Our Dish

Today, we're starting with the Cajun trinity, which is essentially the flavor base of our dish. This consists of three main ingredients: bell peppers, celery, and onion. I've got both red and green bell peppers here, and I like to use both because they add a nice pop of color to our dish. For the onions, we're using half of each, diced into bite-sized pieces. Remember, guys, it's essential to have your veggies all the same size so that they cook at the same rate and get nice and tender at the same time.

Next up, we've got the celery, which we'll be slicing long ways and then dicing into small pieces. You can leave any of these vegetables out if you don't like them, but I personally love the flavor they add to our dish. If you're feeling adventurous, you can also use other ingredients like garlic or shallots to give it an extra boost. Now that we've got our trinity ready, let's move on to the next step.

Making Our Keto Cauliflower Dirty Rice

Now that we have our Cajun trinity ready, it's time to make our keto cauliflower dirty rice. This is essentially a low-carb version of regular dirty rice, made with cauliflower instead of rice. To start, we'll be using about 1 cup of cauliflower florets, which you can find in most grocery stores or grow your own if you have the space.

In a food processor or blender, we'll pulse these cauliflower florets until they're nice and fine, resembling cooked rice. Then, we add them to a pan with some avocado oil over medium heat. Next, we'll add our Cajun trinity, along with some salt and pepper to taste. Stir everything together, then reduce the heat to low and let it simmer for about 10-15 minutes, stirring occasionally.

Now that our cauliflower rice is ready, we can start adding other ingredients to make it more flavorful. We'll be using cooked chicken, sausage, or even bacon bits to give it a smoky flavor. Feel free to customize your dirty rice with whatever ingredients you like, and don't forget to season it with some paprika and chili powder for extra flavor.

Making the Aioli: A Delicious Addition to Our Dish

To take our keto cauliflower dirty rice to the next level, we'll be making an aioli that's perfect for dipping. This is essentially a low-carb version of traditional mayonnaise, made with mayonnaise, Worcestershire sauce, garlic paste, and some lemon juice.

In a small bowl, we'll mix together about half cup of mayonnaise, along with a tablespoon or two of Worcestershire sauce, depending on your taste. Next, we'll add in some minced garlic paste and squeeze in a bit of fresh lemon juice. Mix everything together until it's smooth and creamy, then stir in some cayenne pepper for an extra kick.

To make the aioli even more flavorful, you can add in some chopped herbs like parsley or chives. These will not only add flavor but also provide a pop of color to our dish. To store the aioli, simply transfer it to a squirt bottle and refrigerate until ready to use.

Searing Our Chicken Breast: A Game-Changer for Any Dish

Now that we have all the ingredients ready, it's time to sear our chicken breast. This is essentially a game-changer for any dish, as it adds flavor and texture that's hard to replicate with other methods. To start, preheat your cast-iron skillet over medium-high heat until it's smokin' hot.

Next, add a little bit of avocado oil to the pan, just enough to cover the bottom. Then, lay our chicken breast away from us, pressing down on it for maximum surface area contact. This will help create that perfect crust and color we're looking for in our dish.

Now, cook the chicken breast for about 5-6 minutes per side, or until it reaches an internal temperature of 165 degrees Fahrenheit. The key to cooking the perfect chicken breast is not to overcook it, so make sure you invest in a good food thermometer to ensure food safety without sacrificing flavor.

Once our chicken is cooked, remove it from the pan and let it rest for 5-8 minutes before slicing into it. This allows the juices to redistribute, making the chicken even more juicy and flavorful. To finish off the dish, simply add some lemon juice to the pan, along with a sprinkle of parsley for a pop of color.

Plating Our Dish: A Beautiful Low-Carb Dinner

Now that our chicken breast is cooked and rested, it's time to plate our dish. Start by placing an 8-ounce piece of chicken breast onto your keto cauliflower dirty rice, followed by a dollop of aioli on top. This will not only add flavor but also provide a creamy texture to balance out the crunchy rice.

To finish off the dish, sprinkle some chopped parsley over the top for a pop of color and added freshness. You can serve this beautiful low-carb dinner with a side of salmon steak, or simply enjoy it on its own as a satisfying meal prep option.

Conclusion: A Delicious Low-Carb Dinner

And that's it, guys! Today we've made a delicious keto cauliflower dirty rice recipe that's perfect for those following a low-carb diet. By making this dish, you'll not only be getting a nutritious and flavorful meal but also learning some valuable cooking techniques to take your meals to the next level.

Don't forget to check out the description box for more healthy recipes, and if you want to see any of these recipes made in real-time, let me know in the comments. I'm always down to make more content for you guys, so don't be afraid to reach out. And as always, thank you for your support – it means the world to me!

"WEBVTTKind: captionsLanguage: enwhat's up guys welcome back a lot of folks have been asking for something on the healthier side so today i'll be showing you how to make a perfect chicken breast and keto cauliflower dirty rice but before we do that please take a quick second to subscribe to the channel make sure to hit that bell enable notifications as well all right guys no trademark black gloves today but your boy did get a manicure we're starting out with the cajun trinity which is bell pepper celery and onion here as you can see i have a red bell pepper and a green bell pepper you can use either or i do like the color that both of them provide so we're using half of each we're going to take our sharp knife and dice these up into bite-sized pieces remember guys you always want your veggies to be about the same size that way they cook at the same rate and they all get nice and tender at the same time so give these a nice rough chop looking good moving on to our onion that was easy and some celery we're going to take three ribs of celery and just make some slices long ways and spin them around and give them a nice dice as well if you don't like any of these vegetables you can leave them out but i like the flavor that the trio provides here this is an excellent way to pack in some veggies into your diet super delicious that is the cajun trinity i also like to add a jalapeno we're gonna slice this in half and dice it up as well remove the seeds though that's where all the spice is we don't need all that additional spice so we're gonna get rid of those seeds as always guys the specific measurements and ingredients can be found in the description box below don't forget to check that out cauliflower rice on its own is admittedly not that good but this recipe is packed with flavor you're going to definitely love it it's great for meal prep it reheats really well definitely give it a try and let me know what you think here is our rice cauliflower that comes frozen we're gonna pop that in the microwave for about five minutes or just read the package and follow the instructions here we're gonna add a little bit of avocado oil and about half of this package of jimmy dean sausage so about eight ounces in total if you're not into pork you can always find a turkey or a beef substitute if you're really trying to be on a health kick you can use some of that beyond meat stuff in place of the actual meat as well once you brown your sausage we're going to go in with our veggies and saute them until they get nice and tender that sausage would be the foundation of flavor for this dish so this recipe is a play on dirty rice obviously we're using cauliflower rice for this going in with about a tablespoon or so of garlic paste we're going to give that a nice mix allow those flavors to come together looking good tons of color tons of veggies going with about a tablespoon of our better than bouillon chicken base if you can't find that you can just use a regular old bouillon powder also if you're trying to watch your sodium they do have a low sodium variety of that going in with a little bit of chili powder as well give that a nice mix as you can see there's tons of fond at the bottom of the skillet that we're about to get up right now with a splash of chicken stock bring that up to a simmer and just scrape the bottom of your pan get up all that deliciousness in goes the bland old boring cauliflower that's about to get a facelift and just fold everything in together again guys all the specific measurements and ingredients can be found in the description box below go ahead and go in with the taste test and determine how much more seasoning needs to be added we're going in with a little bit of cajun seasoning a little bit more chili powder to darken it up a bit give it more of that classic dirty rice look and we're good to go guys we can set that aside again perfect for meal prep it reheats exceptionally well i think you guys are really going to like this recipe especially anyone that's on a keto diet or a low carb diet or really just trying to reduce the carbs and increase your vegetable intake this recipe is perfect for you let me know in the comments if you're going to give it a try if you're a little bit on the fence trust me guys you got to try this recipe it's a staple in my house i make it at least once or twice a week and it pairs beautifully with this chicken breast we're about to make here you as you see we have two chicken breasts we're gonna season with a little salt pepper garlic and onion powder our top coat is going to be chili powder which is going to give it that nice dark color that we're looking for there we go always season from up high so you get good surface area coverage and then press your seasoning into the meat don't rub it that way the seasoning stays intact and you have a nice even color when you sear the meat up makes for a nice presentation there we go now we're going to make our aioli so we're going in with about a half cup of mayonnaise this is optional but it is delicious recipe for this is in the description box as well a little bit of worcestershire sauce some garlic paste a little fresh lemon juice about a teaspoon or so that's a nice trick you can squeeze it through your hands that way you don't get any seeds in there going in with some cayenne pepper for a bit of a kick and some chili powder as well pinch of salt and of course some old bay there we go break out the whisk and mix to combine say it with me guys looking good we're gonna add that to a squirt bottle and that's gonna be our garnish a little bit later now we're gonna get our cast iron skillet up to temperature we want it smoking hot we're on medium high heat right here a little avocado oil in the skillet make sure that the skillet is well covered and then we're gonna lay our chicken breast away from us to avoid any splatter and press down for maximum surface area contact this will give you that nice crust and color that we're looking for preheat that oven to 400 degrees because after we sear the chicken breast it's gonna finish in the oven for about six to eight minutes or until the chicken hits 165 degrees internal temperature that's the color we're looking for guys man that looks good chicken breast does not have to be boring and dry guys i promise you if you use this method you're gonna make the best chicken breast of your life we're gonna add a little bit of lemon to the pan just to add some additional flavor once it's done you want your meat to rest for five to eight minutes before you slice into it that way the juices have time to redistribute the key to chicken breasts is not to overcook it so invest in a good food thermometer you want to cook it to about 165 degrees again that way you know that it's safe to eat but it's not overcooked and you'll get yourself a nice juicy piece of chicken breast like this one look at that now that my friends is some chicken breast food porn brace yourself for a trademark money shot we're going to plate this up nice 8 ounce piece of chicken breast over some keto cauliflower rice a little aioli you got yourselves a nice low-carb dinner excellent meal prep option as well hope you guys enjoy this if you want to see some more healthy recipes let me know in the comments i'm down to make some more for you guys this is one of my absolute favorites you can pair this rice with you know salmon steak whatever else a little fresh chopped parsley for a pop of color and all i need now is my fork let's check out this chicken breast see how we did oh man that's good let's go in for a little rice moment of truth this recipe is money guys you got to give it a try let me know in the comments what you think don't forget to give your boy a thumbs up make sure you hit that subscribe button and that bell to enable notifications and as always thank you for your support\n"