Friday, January 10, 2014

Chicken Piccata with Capers - Whole30 Version

Chicken Piccata with Capers

This recipe is delicious and healthy.  It falls within the guidelines of the Whole30 Challenge.

2 TB oil (olive, coconut, avocado)
3 chicken breasts
1/2 cup coconut flour
2 eggs
Salt and Pepper

2 1/2 cups chicken broth
1/2 lemon, juiced
2-3 cloves minced garlic
2-3 TB of coconut milk (the cream from the top of the can)
2-4 oz of capers
3 oz of artichoke hearts, coarsely chopped (either marinated or just in oil)
1/4 tsp onion powder
Salt and Pepper to taste

1. Place the chicken between two pieces of plastic wrap or wax paper and pound with a meat mallet.  Pound to desired thinness or about 1/2".  Salt and pepper both sides of the flattened chicken.
2. In two pie plates or other low rimmed dishes, crack 2 eggs into one dish and spread the coconut flour into the other.  Beat the eggs well with a fork or whisk.
3. Heat a large skillet on medium high heat with the 2 TB of oil.
4. I found it easiest to set up an assembly line with your chicken, egg dish, flour dish and then skillet.  Dip each piece of chicken into the egg mixture, coating both sides, then immediately dip in the flour mixture, coating both sides.  Coconut flour doesn't stick to the chicken as well as traditional flour does, so I had to help press the flour into the meat in a couple spots.  Then gently lay the chicken into the hot skillet.
5. Cook until no longer pink in the center, turning once.  The more you mess with the chicken the more the crust will flake off, so try to turn only once if possible.  After the chicken is cooked, place on a plate and cover with foil to keep warm. 
6. In the same skillet, on medium heat, add the chicken broth and scrap the bottom of the pan with a wooden spatula to deglaze all the little meat bits.  Then add the lemon juice and minced garlic.  Heat to a low boil and then simmer for 2-3 minutes, stirring occasionally.
7. Then whisk in the coconut milk.  I made sure NOT to shake my can of coconut milk then carefully opened the can and skimmed the cream from the top of the can.  It is important to get the cream, as this acts as the thickening agent to the sauce.  Depending on how thick you want it, use 2 or 3 TB.  Continue to simmer for 2-3 minutes.
8. Add capers, artichoke hearts, and onion powder to the sauce and continue to simmer and stir until desired thickness.  Salt and pepper to taste.

Serve the chicken over a bed of roasted asparagus or sautéed spinach and spoon the warm sauce over top. I paired it with a green salad and it was an extremely filling dinner. Enjoy!