food friday

Food Friday: Stovetop Lemon Chicken

Photo by Seasons and Suppers

Photo by Seasons and Suppers

A basic chicken breast or thighs have never been my favourite thing to cook for dinner. I usually prefer it pre-cooked added to a salad or wrap for lunch, in a saucy fajitas or a whole cooked chicken with all the juices. However, this recipe, by Seasons and Suppers, caught my eye and it will definitely be a go-to weeknight dinner option from now on (if only he liked capers…). It is great served with any green veggie of your choice, green beans are perfect. Or if you are craving something a little heavier serve it over gluten free pasta with a salad on the side.

The garlic and shallots in here are great immune boosters as we head into cold & flu season so don’t be shy about these and finally you all know my love for lemons.

Do you have a favourite chicken recipe you’d like to share?

Ingredients: (serves 5 people)

  • 2 small lemons cut into thin rounds

  • 1 1/2 tsp white sugar

  • 4 garlic cloves halved

  • 4 skinless, boneless chicken breasts cut in half lengthwise

  • Salt and freshly ground pepper

  • 1 Tbsp olive oil

  • 2 Tbsp unsalted butter or ghee DIVIDED

  • 1 tsp minced shallot

  • 1/2 tsp minced garlic

  • 1 thyme sprig

  • 1/2 cup dry white wine or additional 1/2 cup chicken stock

  • 1 cup chicken stock

  • 1 tsp all-purpose flour (or sub gluten free flour)

  • 2 Tbsp capers

  • Chopped fresh flat-leaf parsley for garnish

Directions:

  1. In a medium bowl, add lemon slices and garlic halves. Sprinkle with sugar. Set aside.

  2. Season chicken pieces with salt and pepper. Heat a large skillet over medium-high heat. Add olive oil. Add chicken to pan and cook for about 4 minutes on each side or until golden and cooked through. Remove chicken to a plate.

  3. Add a splash more oil to the pan if it is dry. Add lemon slice mixture to the pan (keeping bowl handy) and cook, turning occasionally, for about 1 minute or until lemon slices are lightly browned. Return lemon mixture to the bowl.

  4. Wipe pan with paper towel and heat over medium heat. Melt 1 1/2 tsp of butter in the pan, then add shallot, 1/2 teaspoon minced garlic and thyme sprig. Cook for 30 seconds or so, then add wine to pan, scraping pan to loosen browned bits. Bring to a boil and cook for about 3 minutes or until liquid almost completely evaporates. Add chicken stock, and flour to the pan, stirring with a whisk. Bring to a boil, then reduce heat, and simmer 3 minutes or until liquid is reduced to about 2/3 cup.

  5. Remove pan from heat; discard thyme sprig. Stir in remaining 1 1/2 tablespoons butter and capers, stirring until butter melts. Taste sauce and add additional salt and pepper, as needed. Return chicken and any juices to pan and re-warm in sauce, turning to coat with sauce. Top chicken with lemon mixture and allow to warm with chicken slightly before serving. Garnish with parsley.

Enjoy!

In health & happiness,

Dr. Karen

Food Friday: Bumpin' Brassica Bowl

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Greens, greens the wonderful food! There are many benefits from eating leafy greens, especially from the Brassica family, which is why I always try to incorporate them into my daily meals. I go a little crazy if I haven't had any greens in a day and actually crave them when I wake up after certain late nights... I highly encourage you to try incorporating some of these other greens into your diet instead of the basic leaf lettuce. 

The brassica (latin name for cabbage) family include kale, cabbage, brussels sprouts, broccoli, collard greens and cauliflower. In addition to being packed full of vitamins and minerals such as calcium and iron, they contain several phytonutrients known for their cancer fighting properties and liver detox functions. One I want to highlight is I3C (indole-3-carbinol) that gets converted to DIM in the body to aid in phase 1 and 2 liver detoxification and estrogen balancing. You can take this in supplement form but why not get it from food as best you can. Brassica greens also contain flavonoids which act as an anti-oxidant to fight inflammation. Broccoli, and broccoli sprouts contain sulforaphanes which are powerful nutrients to not only support the liver, but kill H.pylori and other unwanted bacteria in the gut, and is a potential cancer treatment. I could go on but lets get to the recipe!

Ingredients: (serves 2)

  • 4 tbsp apple cider vinegar (great for digestion!)
  • 4 tbsp olive oil
  • 2 tsp dijon mustard  
  • 3 cups shredded kale
  • 1 cup shredded brussels sprouts 
  • 1/2 cup shredded green cabbage 
  • pinch of sea salt
  • 1 large shallot, sliced and caramelized 
  • 2 tbsp sunflower seeds, toasted
  • 2 tbsp hemp hearts
  • 1/4 avocado, sliced 
  • 1 soft-boiled egg, halved 
  • handful broccoli sprouts - optional (learn how to sprout here)

Directions:

  1. In a small blender/magic bullet emulsify the olive oil with the apple cider vinegar and dijon mustard. It should end up slightly creamy and a light yellow colour.
  2. Mix shredded kale, brussels sprouts and cabbage together in a bowl. Dress the greens with the dressing, only adding enough to lightly coat the greens, then massage the kale mixture to soften the kale. Add a pinch of salt, then more dressing if needed.
  3. Top with hemp hearts, caramelized shallots, toasted sunflower seeds and broccoli sprouts (if using) and gently mix. Top with sliced avocado and egg, adding a pinch more salt. Delicious! 

Look out for recipes like these in my 10-Day Fall Detox Program! Want to get back on track with your health after the summer months? The program starts October 10th but sign up today to claim your spot!