Читать книгу Keto Meal Prep by FlavCity - Bobby Parrish - Страница 37
ОглавлениеPrep Time: 10 minutes • Cooking time: 30 minutes • Makes: 5 meals
I’ve noticed that lots of people tend to overcook chicken breasts. This recipe ensures that won’t happen, because first we’ll pound the chicken thin, and then finish it with a hot butter and garlic bath—works every time! Served with dairy-free creamed spinach and bacon for some serious keto comfort food.
Tip
I always put chicken breasts between two layers of plastic wrap and pound them a little thinner. This will help them cook evenly and prevent them from drying out. You can do this with a meat mallet (search “FlavCity chicken breast” on YouTube for the video) or ask the butcher to do it for you.
Tip
If you don’t want to use coconut milk and cream, replace them with 1 cup of heavy cream and 6 ounces of cream cheese.
To watch the video tutorial for this recipe, search “FlavCity creamed spinach” on YouTube.
For the chicken:
-2 teaspoons fennel powder
-1 teaspoon ground coriander
-¼ teaspoon cayenne pepper
-5 eight-ounce chicken breasts, pounded thin
-4 cloves garlic, smashed
-6 sprigs fresh thyme
-4 tablespoons unsalted grass-fed butter
-Olive oil
-Kosher salt and fresh pepper
For the spinach:
-4 slices of sugar-free bacon, cubed
-12 ounces cremini mushrooms, sliced
-1 cup red onion, diced
-3 cloves garlic, minced
-2 pounds frozen and chopped spinach, thawed
-1 can full-fat coconut milk
-10 ounces coconut cream
-3 tablespoons Parmesan or Pecorino Romano cheese
-Olive oil
-Kosher salt and fresh pepper
Make the spice rub for the chicken by combining the fennel, coriander, and cayenne in a small bowl and mixing well. Season both sides of the chicken with a generous pinch of salt and the spice rub. Splash over 2 teaspoons of oil and rub it all over the chicken. Allow the chicken to sit at room temperature for 20—30 minutes.
Make the creamed spinach by preheating a large pan over medium heat. Add the bacon and cook until most of the fat has rendered and it has become somewhat crispy, about 6 minutes. Add 1 teaspoon of oil along with the sliced mushrooms and cook for 8 minutes or until the mushrooms have wilted down and have browned a bit. Add the onion, garlic, ½ teaspoon salt, a few cracks of pepper, mix well, and cook until the onions are soft and translucent, about 8 minutes. Make sure to squeeze all the water from the frozen spinach and add it to the pan along with a ¼ teaspoon salt and a few cracks of pepper. Cook for 2 minutes so the spinach warms up and then add the coconut milk and cream. Stir well and cook for 3–4 minutes and then add the grated cheese and turn the heat off the pan. Check for seasoning—you may need more salt. Set aside.
To cook the chicken, preheat a large pan (preferable cast-iron) over medium-high heat for 2 minutes with 1 tablespoon of oil. Add 3 chicken breasts to the pan and let them cook for 4 minutes undisturbed. You will have to cook the chicken in two batches, because you don’t want to overcrowd the pan. Flip the chicken and cook 2 minutes, then drop 2 tablespoons of butter in the pan along with half the garlic and thyme. Cook chicken 1 more minute while using a spoon to baste the top of the chicken with the melted butter, adding more if needed. Remove chicken from pan and repeat with remaining chicken.
Serve the chicken with the creamed spinach and enjoy!
Storage and reheating: Everything will keep in the fridge for five days or can be frozen for two to three months. Reheat in a 350°F oven for 7–10 minutes. If using the microwave, cover the container with a wet paper towel and make sure not to overheat—otherwise the chicken will get dry.
“I made this a week after the video came out, and it was really fantastic! The chicken was easy to cut, so smooth and delicious! The spinach: I don’t think I’ve ever had so much flavor in my spinach before… I highly recommend this recipe, and I will for sure cook it again and again.” —Pascal
