Low Carb Plate Recipe

Prep and season

Pat the chicken thighs dry with paper towels. Rub with 1 tbs olive oil, 1 tsp salt, 1/2 tsp black pepper, 1 tsp smoked paprika and 1/2 tsp garlic powder, coating evenly.

Cook

Preheat a grill or heavy skillet over medium-high heat. If grilling, oil the grates. Sear the chicken skin-side down (if skin on) for 4–5 minutes until golden, then flip and cook 4–6 minutes. Reduce heat to medium-low (or move to indirect heat) and brush with 2 tbs low-sugar BBQ sauce. Continue cooking until internal temperature reaches 165°F (74°C), about 6–10 more minutes depending on thickness.

Finish

Brush with the remaining 1 tbs BBQ sauce, rest the chicken 5 minutes before serving to keep juices.

Season and sear

Season the short ribs with 1 tsp salt, 1/2 tsp black pepper and 1/2 tsp onion powder. Heat 1 tbs olive oil in a heavy skillet or Dutch oven over medium-high heat. Sear ribs on all sides until browned, about 2–3 minutes per side.

Braise

Add 1/2 cup beef broth to the pan, scraping up browned bits. Reduce heat to low, cover and simmer gently for 45–60 minutes until ribs are tender (or transfer to a 325°F/160°C oven for 60–75 minutes). If using flanken ribs on a grill, after searing move to indirect heat, add a small foil pan with 1/2 cup beef broth nearby and cook covered for 30–45 minutes to tenderize.

Sauce and rest

During the last 10 minutes of cooking, brush the ribs with 3 tbs low-sugar BBQ sauce and allow it to set. Rest 5 minutes before serving.

Season

Bring steak to room temperature for 15–20 minutes. Rub with 1 tsp olive oil, 1/2 tsp salt, 1/4 tsp black pepper and press the crushed garlic onto one side to flavor.

Sear

Heat a grill or skillet to high. Sear steak 2–3 minutes per side for medium-rare depending on thickness (adjust for desired doneness). Use tongs to sear edges if applicable.

Finish

If desired, brush 1 tbs low-sugar BBQ sauce on the steak in the final 30 seconds and remove. Rest the steak 5 minutes, then slice thinly against the grain.

Fry the eggs

Heat a nonstick skillet over medium-low heat and add 1 tsp butter or oil. Crack 2 large eggs into the pan. Cook until whites are set and edges lightly crisp, 2–4 minutes for sunny-side up. For over-easy, cook 2 minutes then gently flip and cook 15–30 seconds more. Season with 1/4 tsp salt and 1/8 tsp black pepper.

Arrange portions: about 1/3 lb BBQ chicken, 1/3 lb short ribs, 1/6 lb sliced steak and 2 eggs on a plate for a low-carb plate. Spoon any reserved pan juices or a little extra BBQ sauce sparingly over the meats if desired. Sprinkle chopped parsley and serve with a lemon wedge on the side for brightness.