September 21, 2023
KetoFLEX 12/3 Kitchen: Celebrating the Late Summer Garden
The bounty of the late summer garden has arrived! It’s time to utilize your fresh vegetables, herbs, and spices that are best enjoyed while preserving those that provide nutrients and flavor throughout the colder months ahead.
This Month’s recipes for our PreCODE and ReCODE members take advantage of the late summer harvest with Braised Chicken Thighs with Sun-Dried Tomatoes and Fresh Herbs (recipe below), Zoodles, and Summer Sangria.
Braised Chicken Thighs with Sun-Dried Tomatoes and Herbs
While sourcing quality poultry can be difficult, resources like eatWILD make it easier to find products near you. Try these juicy, golden chicken thighs simmered in sun-dried tomato sauce over zucchini noodles for a beautifully sophisticated yet simple meal.
Yield: Four Servings
Tips: When sourcing fowl, aim to find poultry (turkey, goose, duck, chicken, or any game bird) that’s eaten a natural (grain-free) diet. Unfortunately, it’s almost impossible to find 100% pastured birds in traditional grocery stores or specialty health food stores like Whole Foods. Below are three approved providers that we suggest to our members.
● Circle C Farms
● Buy Ranch Direct
● Rainbow Ranch Farms
● 1.5 lbs pastured chicken thighs, bone-in with skin
● 1 tsp sea salt, plus more to taste
● 1/2 tsp ground pepper, plus more to taste
● 2 tbsp avocado oil, or substitute 1 tbsp avocado oil with pastured butter or ghee
● 3 cloves garlic, minced
● 1 shallot, diced
● 1.5 cups pastured chicken stock
● 1/2 cup sun-dried tomato halves
● 1/2 tsp xanthan gum
● 2 cups fresh baby spinach, USDA organic
● 2 tbsp fresh basil, chopped, or other ● fresh herbs
1) In a large mixing bowl, toss the chicken thighs with 1 teaspoon salt and 1/2 teaspoon pepper.
2) Heat the avocado oil (and butter, optional) in a large skillet over medium-high heat.
3) Working in batches, add chicken thighs to the skillet in a single layer. Cook until the skin turns golden brown, about 3 minutes on each side. Reduce heat to medium and partially cover, cooking the chicken thighs until fully cooked, about 30 minutes (reaching an internal temperature of 165 degrees F). Once fully cooked, set the chicken aside. Reduce heat to medium-low.
4) Add garlic and shallot, and cook for 2 minutes until fragrant, stirring frequently.
5) Slowly whisk in chicken stock and sun-dried tomatoes. To thicken the sauce, add a few pinches of xanthan gum evenly across the pan and stir well until you’ve reached the desired thickness. Season with salt and pepper to taste.
6) Stir in spinach and fresh herbs. Return chicken thighs to the skillet.
7) Serve immediately with zucchini noodles or hearts of palm pasta and a sprinkle of Parmigiano Reggiano if desired.