Читать книгу Keto Meal Prep by FlavCity - Bobby Parrish - Страница 44
ОглавлениеPrep Time: 15 minutes • Cooking Time: 35 minutes • Makes: 5 meals
This is my keto take on comfort food. Nothing beats some creamy mushroom chicken with a big old scoop of mashed potatoes, but that’s a no-no on the keto diet. Luckily, this whipped cauliflower mash is everything you want and more when trying to eat a low-carb diet.
To watch the video tutorial for this recipe, search “FlavCity chicken and mushroom” on YouTube.
For the chicken:
-1 teaspoon onion powder
-1 teaspoon garlic powder
-1 teaspoon fennel powder
-5 boneless and skinless chicken breasts, pounded thin
-10 ounces cremini mushrooms, sliced
-½ cup chicken stock/broth
-½ cup full-fat coconut milk
-Kosher salt and fresh pepper
-Olive or avocado oil
For the mash:
-1 large head of cauliflower
-4 cloves garlic, peeled
-12 ounces broccoli florets
-1 tablespoon unsalted grass-fed butter
-¼ cup grated Parmesan or Pecorino Romano cheese
-Kosher salt and fresh pepper
Bring a medium-sized pot of water to a boil for the veggies.
Make the spice rub by combining the fennel, garlic, and onion powders in a small bowl, and mix well. Season both sides of the chicken with a generous pinch of the salt and spice rub. Let sit at room temperature for 20–30 minutes.
For the mash: Cut the cauliflower into large bite-size florets. Season the boiling water with 2 teaspoons of salt and boil the cauliflower florets along with the garlic for 7–9 minutes, or until you can mash the cauliflower with a fork. Make sure not to over-boil the cauliflower, as it will get too watery. Save the boiling water, strain the cauliflower and garlic, and place it in a blender. Add the broccoli florets to the boiling water, along with another pinch of salt and cook for 5–7 minutes, or until tender.
To finish the cauliflower mash, add the grated cheese, butter, ¼ teaspoon of salt, and a few cracks of pepper to the blender with the cauliflower. Blend until smooth and creamy and check for seasoning—you may need more salt.
Drain the broccoli and run under cold water for 30 seconds to stop the cooking process. Drain very well and then chop the broccoli. Add the chopped broccoli to the cauliflower mash and mix well. Check for seasoning and set aside.
For the chicken, preheat a large non-stick or cast-iron pan over medium-high heat for 2 minutes. Add 2 teaspoons of oil and wait 30 seconds to add the chicken to the pan. If your pan is not big enough, you will have to cook the chicken in two batches. Cook for 3–4 minutes or until the crust has a nice golden-brown color. Then flip and cook 2 minutes and remove from the pan. The chicken is still raw in the middle at this point. Add 1 teaspoon of oil to the pan along with the sliced mushrooms. Cook over medium heat for 10–12 minutes or until the mushrooms have wilted and have a nice golden color. Next, add ¼ teaspoon salt and a couple cracks of pepper. Add the coconut milk and chicken broth and stir well. Cook for 8–12 minutes or until the sauce has reduced by half. Check for seasoning, you will most likely need a pinch of salt and some pepper. Place the chicken back in the pan and cook for 5 minutes, or until the chicken is cooked through.
Serve the chicken with some mushroom sauce and veggie mash, enjoy!
Storage and reheating: Everything will keep in the fridge for five days or can be stored in the freezer for two to three months. Thaw and 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 heat too high or too long. Otherwise, the chicken will dry out.
“Wow, I just finished making this dish and the flavors are bomb! I now have a new favorite cheese—Pecorino Romano!” —Sarahi P.
“You rock, B.P.! …I love this meal, it’s awesome….” —Carlos L.
