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Super Low Carb Plate Recipe

Name: Wills Hawaiian Barbecues Super Low Carb Plate Recipe
Cook time: 1 h
Total time: 1 h
Yield: 1 servings
Cuisine: American
Ingredients: 3 pieces Boneless skinless chicken thighs (for BBQ chicken); 2 pieces Beef sirloin or flank steak (for BBQ beef); 2 pieces Beef short ribs (individual short rib pieces); 3 pieces Large eggs; 1 tbs Butter or neutral oil (for frying eggs); 1 tsp Fresh parsley, chopped (optional garnish); 3 tbs Tomato paste (no sugar added); 2 tbs Apple cider vinegar; 2 tbs Tamari or low-sodium soy sauce; 1 tsp Liquid smoke (optional, for smoky flavor); 1 tsp Granulated erythritol or preferred keto sweetener; 1 tsp Smoked paprika; 1 tsp Garlic powder; 1 tsp Onion powder; 1 tsp Black pepper; 1 tsp Kosher salt; 2 tbs Water (to thin, as needed); 2 tbs Olive oil or avocado oil; 1 tsp Neutral oil spray (optional, for grill or pan)

Inspired by Wills Hawaiian Barbecue

Time1h

Serves1

3 BBQ chicken, 2 BBQ beef, 2 BBQ short ribs and 3 eggs.

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Ingredients

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Protein - BBQ meats

3 pieces Boneless skinless chicken thighs (for BBQ chicken)

2 pieces Beef sirloin or flank steak (for BBQ beef)

2 pieces Beef short ribs (individual short rib pieces)

Eggs & finishing

3 pieces Large eggs

1 tbs Butter or neutral oil (for frying eggs)

1 tsp Fresh parsley, chopped (optional garnish)

Low-carb BBQ marinade / glaze (makes enough to coat all meats)

3 tbs Tomato paste (no sugar added)

2 tbs Apple cider vinegar

2 tbs Tamari or low-sodium soy sauce

1 tsp Liquid smoke (optional, for smoky flavor)

1 tsp Granulated erythritol or preferred keto sweetener

1 tsp Smoked paprika

1 tsp Watkins garlic powder

1 tsp Onion powder

1 tsp black pepper

1 tsp Kosher salt

2 tbs Water (to thin, as needed)

Cooking oil, seasonings & equipment

2 tbs Olive oil or avocado oil

1 tsp Neutral oil spray (optional, for grill or pan)

Method

Prepare marinade and meats

Make low-carb BBQ sauce

In a small bowl whisk together tomato paste, apple cider vinegar, tamari, liquid smoke (if using), erythritol, smoked paprika, garlic powder, onion powder, black pepper and kosher salt. Add 1–2 tablespoons water to reach a glaze-like consistency that will coat meats. Taste and adjust seasoning — more sweetener for balance or more vinegar for tang.

Season proteins

Pat chicken thighs, beef pieces and short ribs dry with paper towel. Lightly season each piece with 1/2 tsp kosher salt and 1/4 tsp black pepper (divide across items). Brush each piece of meat lightly with 1 tablespoon olive oil to help sear.

Apply initial glaze

Reserve about 1/3 of the prepared BBQ glaze for finishing. Brush a thin layer of the remaining glaze onto all chicken, beef and short rib pieces so they start absorbing flavor before cooking. Let sit at room temperature for 10–20 minutes (or refrigerate up to 2 hours for deeper flavor).

Cook the meats

Heat and sear

Preheat a grill, grill pan or heavy skillet over medium-high heat. Add 1 tablespoon oil to the pan or lightly oil grill grates. Sear each meat piece 2–3 minutes per side to develop a brown crust: chicken thighs until internal temp reaches 160°F (will finish to 165°F), steak pieces 3–4 minutes per side for medium (adjust to preference), short ribs 3 minutes per side to brown.

Finish with lower heat and glaze

After searing, move meat to medium or indirect heat. Brush both sides generously with the reserved BBQ glaze. For chicken: continue cooking about 6–10 minutes, turning and glazing occasionally, until internal temperature reaches 165°F. For steak pieces: cook to desired doneness (internal temps: 125°F rare, 135°F med-rare, 145°F medium), 4–6 more minutes while glazing once or twice. For short ribs: lower heat and cook an additional 6–10 minutes turning and glazing until tender and caramelized on the outside. If using an oven, transfer seared pieces to a 375°F oven and roast until proper internal temps are reached, glazing midway.

Rest meats

Remove meats from heat and let rest 5 minutes to redistribute juices. This also allows glaze to set slightly.

Cook eggs and finish plate

Fry the eggs

In a medium nonstick skillet over medium-low heat add 1 tablespoon butter or oil. Crack 3 eggs into the pan and cook to desired doneness: sunny-side up about 3–4 minutes (cover for firmer whites), over-easy 2–3 minutes then flip 20–30 seconds, or over-hard to preference. Season eggs with a pinch of salt and pepper.

Assemble the Super Low Carb Plate

On a serving plate arrange: 3 BBQ chicken pieces, 2 BBQ beef pieces and 2 BBQ short ribs. Place the 3 eggs alongside or on top as preferred. Spoon any remaining glaze over meats sparingly (to keep carbs low). Garnish with chopped parsley if desired.

Serve

Serve immediately while meats and eggs are warm. Leftovers can be refrigerated and reheated gently.