Читать книгу Keto Meal Prep by FlavCity - Bobby Parrish - Страница 40
ОглавлениеPrep Time: 20 minutes • Cooking Time: 45 minutes • Makes: 5 meals
This recipe is all about taking your favorite comfort foods and making them keto. Almond flour–dusted chicken thighs wrapped in prosciutto and sage served with roasted cauliflower and brussels sprouts mash. Big time comfort, big time flavors.
To watch the video tutorial for this recipe, search “FlavCity saltimbocca” on YouTube.
For the mash:
-1 large head cauliflower
-¾ pound brussels sprouts
-½ teaspoon dried thyme
-¼ cup heavy cream
-1 tablespoon grass-fed unsalted butter
-¼ cup grated Parmesan cheese
-1 clove garlic
-Avocado oil
-Kosher salt and fresh pepper
For the chicken:
-10 four-ounce chicken thighs, boneless and skinless
-10 slices of prosciutto
-10 sage leaves
-½ cup almond flour
-Olive or avocado oil
-Kosher salt and fresh pepper
For the mash, preheat your oven to 425°F. Cut the cauliflower into large bite-size florets and place them on a sheet tray. Slice a small sliver from the root end of the brussels sprouts and then cut them in half lengthwise. Place the sprouts on the same sheet tray and season everything with 2 tablespoons of oil, dried thyme, 1 teaspoon of salt, and a few cracks of pepper. Give the pan a good shake and roast in the oven for 30–35 minutes until the veggies are charred in spots. Start to warm the cream over the lowest heat setting and add more than ¼ cup just in case you need it. Once veggies are ready, move on to the next step below using the blender. You want to do this while the veggies are hot.
While the veggies are roasting, start on the chicken. Season both sides of the thighs with a small amount of salt and pepper; the prosciutto is salty, so don’t overdo it. Place a piece of prosciutto on a plastic cutting board, place the chicken thigh in the middle and then put one sage leaf in the center of the thigh. Wrap the prosciutto around the chicken tightly and repeat with remaining thighs.
Place the almond flour in a small baking dish or bowl and season with ¼ teaspoon of salt and a few cracks of pepper, mix well. Add the chicken to the almond flour, press down, flip, and repeat, making sure both sides are covered. Place chicken on a platter or on a wire rack set over a sheet tray. Repeat with remaining chicken. Preheat a large non-stick pan just above medium heat along with enough oil to coat the pan. Once the oil is hot, add half of the thighs to the pan. If the chicken does not sizzle right away, wait until it gets hotter. Cook chicken for 5 minutes, or until golden and crispy on the first side. Flip and repeat. The goal is to crisp the prosciutto while cooking the chicken all the way through, so adjust the heat if needed. Repeat with the second batch of chicken and set aside.
When the veggies come out of the oven, add only the cauliflower to the blender along with the warm cream, Parmesan, butter, and grate the clove of garlic using a microplane or fine grater. Blend on high speed until smooth—you may need to add more cream if the mixture is too thick. You can use a potato masher if you don’t have a blender. Check for seasoning, you may need more salt or cheese. Transfer the puree to a clean bowl, roughly chop the roasted brussels sprouts, and then add to the puree and mix well.
Serve the chicken with the puree and enjoy!
Storage and reheating: Everything will last in the fridge for five days or can be frozen for two to three months. The best way to reheat everything is in a 350°F oven for 8–10 minutes uncovered. If using a microwave, cover the container with a wet paper towel and make sure not to overheat or the food will dry out.
“I made it and it was delicious! The chicken had amazing flavor and was super tasty even reheated days later. The cauliflower mash was perfect. I’ll be making it again soon, thanks Bobby!” —Maria C.
“I made this, and it turned out amazing! It was so good that I’m going to make it again. Loved it that much! Thanks Bobby.” —Christine A.
“Ok, seriously, I love your recipes. This one is the second one I made, and it totally makes me feel like I am eating a gourmet meal. I am learning so much from watching the videos that you have on YouTube. Even if I fail at the keto diet (not likely just saying), I will have learned to prepare food at a whole new level. THANK YOU!!!!!!! Keep them coming:)” —Debra M.
