I recently picked up Kelly Leveque's book on nutrition. I found the concept of balancing protein, fiber, fat, and greens an approachable, flexible, and sensible method to thinking about nutrition. This recipe comes from her book. While I love her approach, I also love food a lot and I feel I need to explore these concepts with a bit more punchy flavors.
Admittedly, I'm not sure all these recipes are 100% adhering to her approach, but they're largely inspired by the breakdown of these core components. This recipe however, seemed like this classic American recipe I've heard about but had never made, so I figured why not try her approach. It turned out really great and was a rather simple weekday meal.
2 chicken breasts, butterflied
2 tsp potato starch
2 tbsp coconut flour
salt and pepper
3 tbsp ghee
1 cup water
1 tbsp olive oil
1/8 cup lemon juice
3 tbsp capers
2 cloves garlic, minced
12 asparagus spears
1 lemon, zested
2 tbsp flat leaf parsley, finely chopped
Season the chicken breasts with salt and pepper. On a plate, combine the potato starch and coconut flour. Then dust all sides of the chicken breast.
In a large pan, melt the ghee on medium-high heat. Add the chicken and cook for 3-4 minutes per side. Once the chicken breasts are cooked through, transfer to a plate.
Remove the pan from the heat. Add the water, olive oil, lemon juice, and capers. Stir, trying to pick up the brown bits that have stuck to the pan. Return the chicken breasts to the pan and simmer for around 5 minutes. Then transfer the chicken to serving plates.
Add the garlic and asparagus to the pan and cook, flipping until the asparagus turn bright green and have a little give. Remove from heat and add to your plates with the chicken.
Top the plates with the remaining sauce and garnish with the parsley.
Every Sunday evening, I send out a newsletter with the following week's dinner menu, and the seasonal produce featured. The newsletter is free, and I won't share or sell your email address.
If it turns out it's not the content you're looking for, you can easily unsubscribe with a link at the bottom of the email. This project was originally a way to wrap my head around the evolving seasonal produce in the supermarkets.
I'm so excited to share the journey and learn from you as I go along!
- Julia Feld