Creamy Basil and Chicken - 9.7g Carbs, 3.4g Fiber, 3.8g Sugar
From: Dr. Alan Christianson - http://drchristianson.com
Okay, this dish is AMAZING! Basil is an adrenal adaptogen in it's own right. It also provides polyphenols that protect your mitochondria. The chicken is a perfect compliment to this dish. All of these flavors together make for the perfect dinner! Enjoy!
1 lb organic chicken boneless skinless chicken breasts
1/2 organic yellow onion
1 tsp coconut oil
3 organic garlic cloves
2 Tbsp sunflower seeds
1 Tbsp nutritional yeast (I use Sari's brand from Amazon, it's the only one I've found that is free of synthetic B-vitamins)
1 pkg organic basil (2-4 oz)
1 Tbsp olive oil
Salt and pepper
1/2 cup coconut milk
1/2 tsp arrowroot powder
1/3 cup cold water
1 cup cherry tomatoes, sliced in half
Heat the coconut oil in a large skillet over medium heat until it sizzles. Slice the onion into strips while the oil heats, and then add it to the pan. Cook until translucent.
Once the onion is translucent, add the chicken to the pan. Cook for 12 minutes, then flip over and cook for 13 more minutes.
Chicken should be cooked through. If it is not, continue to cook until chicken has no pink in the middle and juice run clear.
Meanwhile, prepare the pesto: place the garlic in the bowl of a food processor. Pulse until the garlic is finely minced. Add the sunflower seeds and pulse several times. Add the nutritional yeast, a sprinkle of salt, and a dash of pepper to the food processor. Finally, add the basil and olive oil. Pulse until the basil is well minced.
In a small bowl, whisk the arrowroot powder into the water. Add the coconut milk, and then whisk in the pesto. Pour the sauce into the skillet with the chicken. Bring to a gentle simmer. Add the sliced cherry tomatoes. Allow to simmer for 1-2 more minutes, until tomatoes are warmed, and serve.
Once done, you may serve over cooked brown rice.
Enjoy!
Nutrition From: www.caloriecount.about.com - Brown Rice not included!!
Servings: 3
Serving Size: 331 g
Nutrition per Serving: 483 Calories, 255 Calories from Fat, 28.4g Total Fat, 13.7g Saturated Fat, 135mg Cholesterol, 194mg Sodium, 804mg Potassium, 9.7g Total Carbs, 3.4g Dietary Fiber, 3.8g Sugars, 48.1g Protein
Vitamin A 32% - Vitamin C 25% - Calcium 8% - Iron 23%
Nutrition Grade: B
Good points:
Low in sodium
Low in sugar
High in niacin
High in selenium
Posted by: chefgloria1030@yahoo.com
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