Today’s recipe is a guest post by Blogger and Nutritionist Jedha from Good Food Eating!
Jedha is from Australia where low-carbing and Keto are very popular and changing the health or hundreds of people! We need more of that here in the US right?!
Today she shares with us a truly delicious comfort food recipe! YUM .
Don’t Be Scared Of Fat
As a nutritionist I always get asked about fat, no doubt Vivica does too, being a promoter of the Keto method, which includes lots of fat.
Strangely enough most people are scared of the fat found in meats and yet they will still happily eat a packaged product full of omega 6 pro-inflammatory fatty acids in the form of vegetable oils.
Inflammation is a big contributor to many modern conditions and the types of fats we eat are important because all our individual cells are made up of a lipid (fat) bilayer. The cell bilayer has the ability to up regulate inflammation if we eat pro-inflammatory fats, while they can down regulate inflammation with the right types of fats.
But it’s not a case of just saturated verse polyunsaturated fat. What it really comes down to is fat quality and what many people don’t realize about all foods that contain fat, is there is usually a combination of saturated, polyunsaturated, and monounsaturated fats in these foods.
There Are Different Types Of Fats In Most Foods
Let’s use an example to demonstrate this.
Most people think meats are full of saturated fat but that’s not necessarily the case.
Since we are using chicken in this recipe, let’s use chicken as an example.
In 100 grams of chicken breast there is more monounsaturated fat than saturated.
- Saturated fat: 1 g
- Monounsaturated: 1.3 g
- Polyunsaturated: 0.8 g
Even if we ate the chicken skin we would still be eating more monounsaturated fat than saturated fat. So there is a myth about the fat in meat totally busted!!
Like chicken, other meats contain a combination of different fatty acids and even things like olive oil do too, which is often surprising to most people.
Nature does this on purpose because we do need all 3 types of fats in our diet. Chicken of course, is a great source of both healthy fat and protein.
I hope you enjoy this delicious meal and feel more comfortable chowing down on your chicken today
Get your pastured specialty meats here: Us Wellness Meats
- Serves: 3 servings
- Serving size: 1 portion
- Calories: 385
- Fat: 30 gr
- Carbohydrates: 12 gr whole
- Protein: 33 gr
- • 2 large chicken breasts (approximately 400 g)
- • 1 large onion - diced
- • 6 mushrooms - sliced finely
- • ½ cup coconut cream or milk
- • Sea salt
- • Black cracked pepper
- • 3 tablespoons red wine
- • 2 tablespoons butter
- • Almond flour
- • 4-5 cups napa cabbage (aka wombok) – shredded
- Cut your chicken breast pieces into small thin strips
- Pour some almond flour onto a dinner plate, and dip the chicken into the flour to coat it in the flour, and then set it aside in a bowl
- Place about 2 tablespoons of butter in a large fry pan and get the pan nice and hot
- Put the chicken into the pan and start frying it off until most of it is nicely browned
- At this stage the chicken will be browned but undercooked, that’s how you want it so remove it from the pan and set aside
- Put more butter in the pan, add the onion and cook until nicely browned
- Add a generous splash of red wine to the pan (approximately 3 tablespoons), and allow it to burn off for about 2 minutes
- Add a small amount of coconut cream/milk and allow the wine and onion to blend with the cream
- Now add the chicken back to the pan, and add just a bit more cream to the pan. The flour on the chicken will thicken the sauce but you don’t want it too runny so add a bit of cream, then add a bit more if you need it.
- Add the mushrooms to the pan, put some sea salt and pepper into the pan and simmer for 5 minutes
- Take the pan off the heat, put a lid on it and allow the chicken to rest for 10-15 minutes
- Meanwhile steam up your shredded cabbage
- Bring the chicken back to the boil for 1-2 minutes and then serve it on a bed of cabbage for a delicious tasty meal
About the Author
Jedha Dening is the Nutritionist and Health Coach behind Good Food Eating .
She’s also a Mom, passionate researcher, writer, and lover of good food that’s also good for your waistline. Jedha is host of the Good Food Eating Podcast and creator of various nutrition and health programs. With over 10 years experience in health and wellness, Jedha is passionate about taking care of people’s nutrition and health so they can feel fantastic everyday. When she’s not cooking, researching or writing about nutrition, she can usually be found in the great outdoors gardening, bushwalking, or kayaking.