FOOD AS MEDICINE:
This quick and easy chicken picatta is breaded with almond flour, which is high in monounsaturated fats and Vitamin E, making it heart healthy and anti-inflammatory. The use of ghee helps to build a delicious, rich sauce that is also high in anti-inflammatory, anti-tumorigenic and heart disease preventing CLAs. Ghee is clarified butter, which is able to tolerate higher heat treatments and has the milk solids removed. Along with the glutamine-rich bone broth, ghee can help to repair the gut lining and contains a compound called butyric acid that nourishes the cells of the intestines.
Makes 4 servings
INGREDIENTS:
1 egg
pinch sea salt
½ cup almond flour
pinch black pepper
4 skin-on pasture raised chicken breasts (about 5-6 oz each)
2 Tablespoons grassfed ghee
1 clove garlic, minced
1/3 cup white wine
1/3 cup chicken bone broth
2 Tablespoons capers, drained
juice of 1 lemon
2 Tablespoons parsley, chopped
DIRECTIONS:
Lay the chicken breasts between two sheets of parchment paper and pound with a cast iron skillet until flattened, about ¼ inch thick. Beat the eggs with a pinch of sea salt in a shallow bowl. Combine the almond flour, a pinch of salt and a pinch of pepper in a separate bowl. Dip each chicken breast in the egg mixture, then coat each side with the almond flour.
Melt the ghee in a large cast iron skilled over medium heat. Add the chicken and cook for about 3 minutes per side until it reaches an internal temperature of 165. Once cooked, transfer to a plate. Add the garlic and capers to the skillet and cook for 1 minute. Deglaze the pan with the wine and the stock, then add the lemon juice. Bring to a boil, then cook over medium heat until reduced by about half. Season to taste with salt and pepper. Add the chicken to the sauce and allow to heat through. About 2-3 minutes. Sprinkle with parsley and serve with the pan sauce and a side of sautéed veggies.
Nutrition facts: 374 Calories, 20g Fat, 3g Carbohydrates, 41g Protein
