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Writer's pictureRobbie @ UncleBod

From the Hungry Uncle: The Low-Carb Bumpkin Benny

Updated: Nov 23, 2021



Each week on the UncleBlog, we'll post a new delicious, health-conscious recipe from the Hungry Uncle Kitchen. We'll explore unique takes on traditional favorites, creative new dishes, and even some decadent desserts you don't have to feel dirty about. We're also open to suggestions/requests, so shoot us an email if you'd like to see how we can transform your favorite guilty grub into a more physique-friendly fare.

 

The Secret Ingredient: Carbquik Flour Substitute


It's nearly impossible to grow up in the South without developing an unhealthy relationship with biscuits & gravy, so when I set out on a healthier lifestyle a few years ago, I made it my mission to figure out how to indulge an old flame without going off the wagon.


Enter Carbquik, a low-carb flour substitute made primarily from wheat protein instead of starch (think Bisquick on steroids). Carbquik, which was developed specifically for diabetics and weight management, mimics regular ole flour in nearly every way, and it makes up the bulk of this power-packed breakfeast. Continue reading for step-by-step instructions on how to re-create this masterpiece and nutritional information to help you track your calories/macros.

 

Ingredients




 

The Numbers




 

The Holy Quadrinity

The dish essentially comprises 4 main items

-Low-carb biscuits

-Low-carb gravy

-Air-fried chicken

-Fried/basted egg


We like to use the air-fryer as much as possible. You can fry, bake, roast, toast, reheat at restaurant quality with the air fryer, and you don't have to use oil like with regular deep frying/pan frying. If you don't have an air fryer, you can bake the biscuit(s) and bake/pan fry the chicken, but don't use too much oil!


 

The CHICKEN (Pt. 1)

If you aren't in a rush, we highly recommend making a simple brine for the chicken to soak in while you're preparing everything else. Just pour some water into a bowl, add salt (and a dash of cayenne/garlic powder if you're feeling bold). Let the chicken soak in this mixture for at least 20-30 minutes if possible. It will tenderize the meat for a tender, juicy inside with a crispy exterior.

Place the chicken in the fridge to soak while you prepare the rest of the Quadrinity.

 

The Biscuit

Take the 2/3 cup of Carbquik and set aside 4 tbsp of the mixture (2 for the gravy, 2 for chicken coating). Mix 1/4 cup water into the Carbquik to stir until dough is thick enough to shape without sticking to everything. Mold into biscuit shape and pop it into the air fryer at 400 Degrees for 7-8 minutes, flipping over during the last 1-2 minutes to finish the bottom (or cook it in the oven at 350 degrees for 10-12 min). We recommend lining the air fryer with aluminum foil, but this is not necessary if you keep your air-fryer clean.

 

THE GRAAAVVVYYYY

Full disclosure: I did NOT think this was going to work. Not only does it work, it's the best part of the whole thing.


Put a saucepan over medium-high heat and pour in almond milk, pepper, and sage. Watch closely as it heats up. When it starts to bubble, stir in 2 tbsp of Carbquik and whisk rapidly for 60-90 seconds, then reduce temp to low and let it simmer for another minute or two. Check the thickness; if it's too thin, sprinkle in a dash more Carbquik. If it's too thick, add a splash more almond milk. Cover and let simmer on low heat.


 

Chicken II: The Chickening


Pat the chicken dry, then add to bowl with the other 2 tbsp of Carbquik (you can also throw in Cayenne, garlic powder, or paprika into the mixture if you're into that kind of thing). Twirl the bowl around and flip chicken to make sure all sides are lightly coated.


Air-fry chicken at 400 degrees for 10-12 minutes, flipping once. Exterior should be a light golden brown. Use meat thermometer to make sure the middle of chicken is at least 165 degrees.


 

The Egg

If you haven't fry-basted an egg before, you're just gonna have to trust me on this one.


Spray a tiny bit of low/no-calorie cooking spray/oil into pan on medium-high heat. Crack egg and sprinkle pinch of salt/pepper as needed. After 30 seconds, pour 1/4 cup hot water into the pan and let it sizzle for 90-120 seconds. The water will steam the entire egg without burning it while the bottom side fries.


 

The Culmination

Slice the biscuit in half and put the two pieces close together on a plate. Top with chicken, then add egg on the top. Now take the simmering gravy and pour it on top. I think I'm supposed to say "my pleasure!".











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