May 6, 2025

7 rounds:

7 Push press

7 Ring Rows

*Choose a load on the push press that allows you to complete 7 reps unbroken at the beginning, but maybe not the end.

Post push press loading and time to complete to comments.

---

Keto Chicken Skewers with Cauliflower Mash and Spinach

Ingredients

Chicken Skewers:

• 1.5 lb (680g) boneless, skinless chicken thighs, cut into 1-inch cubes

• 3 tbsp olive oil

• 2 tbsp coconut aminos (or low-sodium soy sauce)

• 2 cloves garlic, minced

• 1 tsp smoked paprika

• 1 tsp ground cumin

• ½ tsp black pepper

• ½ tsp salt

• 1 tbsp lemon juice

• 8 wooden or metal skewers

Cauliflower Mash:

• 1 large head cauliflower (about 2 lb or 900g), cut into florets

• 4 tbsp unsalted butter

• ¼ cup heavy cream

• 2 oz (60g) cream cheese

• ½ tsp garlic powder

• ½ tsp salt

• ¼ tsp black pepper

Sautéed Spinach:

• 1 lb (450g) fresh spinach, washed

• 2 tbsp olive oil

• 2 cloves garlic, minced

• ½ tsp salt

• ¼ tsp black pepper

• 1 tbsp lemon juice

Instructions

1. Prepare Chicken Skewers:

• In a large bowl, combine olive oil, coconut aminos, minced garlic, smoked paprika, cumin, black pepper, salt, and lemon juice. Add chicken cubes, toss to coat, and marinate in the fridge for 30 minutes (or up to 2 hours).

• Preheat grill or oven to 400°F (200°C). If using wooden skewers, soak them in water for 20 minutes.

• Thread chicken onto skewers (about 5-6 pieces per skewer). Grill for 10-12 minutes, turning occasionally, or bake on a parchment-lined baking sheet for 12-15 minutes, until internal temperature reaches 165°F (74°C).

2. Make Cauliflower Mash:

• Steam or boil cauliflower florets for 8-10 minutes until very tender. Drain well and pat dry to remove excess moisture.

• In a food processor or blender, combine cauliflower, butter, heavy cream, cream cheese, garlic powder, salt, and black pepper. Blend until smooth and creamy, scraping down sides as needed. Adjust seasoning to taste. Keep warm.

3. Cook Sautéed Spinach:

• Heat olive oil in a large skillet over medium heat. Add minced garlic and sauté for 30 seconds until fragrant.

• Add spinach in batches, stirring until wilted, about 2-3 minutes. Season with salt, black pepper, and lemon juice. Remove from heat.

4. Serve:

• Serve 2 chicken skewers per person alongside a scoop of cauliflower mash and a portion of sautéed spinach. Garnish with fresh parsley or a drizzle of olive oil if desired.

Notes:

• Check coconut aminos and lemon juice for hidden sugars.

• For extra flavor, add a keto-friendly hot sauce or sprinkle of red pepper flakes to the chicken marinade.

• Ensure cauliflower is well-drained to avoid watery mash.

Macronutrient Breakdown (Per Serving, Approximate)

• Servings: 4 (each includes 2 skewers (~6 oz chicken), ~1 cup cauliflower mash, ~1 cup cooked spinach)

• Calories: ~600 kcal

• Protein: ~38g

• Fat: ~46g

• Carbohydrates: ~6g (net)

Notes:

• Cauliflower mash texture can be adjusted by adding more cream or butter for richer flavor (increases fat content).

---