Place 4 bone-in skin on chicken thighs in a bowl. You can also use skinless. I like to keep the skin on during the cooking process to keep things juicy, then remove it before eating.

Drizzle 1tsp olive oil, season with a couple generous pinches of salt, fresh cracked pepper.

Process together 1 large handful of basil, 5 garlic cloves, the juice of 1 large lemon, 2 tbsp tomato paste, 1 tbsp dijon mustard, a couple generous pinches of salt,& pepper. Process well in a food processor.

Add processed mixture to the chicken, toss really well, then for best results let this sit for 1-6hrs to marinate. Or you can proceed to next step if you want to eat right away.

When you're ready to eat, preheat oven to 425F. Bring chicken out of the fridge and let sit for 30 mins to come up to room temp. Grab a cast iron pan, spray with avocado oil, place the chicken at the base along with diced red onion.

Pop into the oven for 35-39 mins. Time varies by oven and thickness of your chicken.

Make a simple salad by combining ½ finely diced red onion, 2-3 diced Persian cucumbers, 1 diced green pepper, 3-4 tbsp freshly chopped parsley, 1 ounce crumbled feta, 1 tbsp olive oil, the juice of ½ lemon, 1.5 tsp sumac, a generous pinch of salt and pepper. Give it a good mix, taste, and adjust.

Make your favorite rice according to instructions. To keep this lowcarb and high protein, I used my @kaizenfoodco rice. Code Shredhappens always saves you 20%.

Remove chicken, top with 4 servings of rice, the salad, 4-5 tbsp thick yogurt, and top with sumac.