Recipe From Pete Evans
Chicken is one of the most lovedmeats in the U.S., especially with our surplus of fast food chains that offerbuckets and buckets of fried chicken. The bad news is that these fast foodchoices may also expose you to numerous possible harmful substances. But justbecause you want something savory doesn’t mean that you have to sacrifice your ownhealth.
This braised ginger chicken recipeis the perfect example of a meal that’s both delicious and healthy. With its numerousnutrient-filled ingredients, this chicken dish will surely prove to be a treatfor your taste buds.
If you’re looking for moreketogenic recipes like this, brace yourself for the upcoming release of mycollaborative work with world-renowned chef, Pete Evans. The “Fat for FuelKetogenic Cookbook” offers numerous tasty and nutrient-packed ketogenic recipesthat you can try at home. It will be released November 14, so you only have towait a few days before you can start cooking up a storm.
4 pounds organicfree range chicken, cut into 8 pieces
1 tablespoon tapioca flour,optional
3 tablespoons coconutoil or good-quality animal fat, melted
1 onion, chopped
4 garlic cloves, finely sliced
2-inch piece of ginger, cut into thinstrips
Sea salt and freshly ground blackpepper
1 1/2 cups chickenbroth
1 tablespoon fish sauce
1 tablespoon tamari or coconutaminos
3 long red chilies, deseeded andfinely sliced (leave some seeds in if you like it spicy)
4 scallions cut into thin strips
1 bunch of bok choy, trimmed
Lightly toasted sesame seeds, toserve
1. Preheat the oven to 325 degrees Fahrenheit.
2. Place the chicken pieces in a large bowl. Addthe tapioca flour (if using) and toss to coat.
3. Melt the oil or fat in a roasting tin overmedium-high heat. Add the onion and cook, stirring occasionally, for 5 minutesuntil translucent. Stir in the garlic and ginger and cook for one minute untilfragrant.
4. Add the chicken pieces, skin-side down, seasonwith salt and pepper and cook for three minutes until lightly golden.
5. Pour in the broth, fish sauce and tamari orcoconut aminos and scatter over the chili and spring onion.
6. Cover and braise in the oven for 45 minutes.
7. Remove the chicken from the oven and mix in thebok choy. Cover and return to the oven for 15 minutes until the chicken iscooked through.
8. Season the sauce if needed. Sprinkle the sesameseeds over the braised chicken and serve with a side of Asian greens.
What Does Braising Mean?
If you cook regularly, there’s ahigh chance that you already know how to braise meat; if you love to eat,you’re also probably familiar with this cooking method. But what does braisingreally mean?
The word “braise” comes from theFrench word “braiser,” which is a cooking process that consists of both dry andmoist heat. This method has been used around the world by chefs and cooks for anumber of years, but started getting popular in the 19th
century. It was used to cook vealand other meats. The process of braising also allows the cook to add moreflavor to the meat if it’s bland.[i]
The process of braising consistsof lightly searing the meat with oil and then adding broth, wine or water intothe mix. You can also add spices and other ingredients to flavor the dish. Theslow cooking will help the flavor distribute more equally and make the meattender enough to be cut with a table knife.[ii]One of the most popular dishes that uses braising as a mode of cooking is thepot roast, with the term “pot roasting” being used interchangeably withbraising.
Get Your Hands on Pasture-Raised Organic Chicken
If you’re shopping for groceries,you’ll probably be faced with the tough choice of which meat you should purchasefor you and your family. Meat choices usually consist of cheap conventionalmeat or organic free-range meat. If you’re faced with this dilemma, justremember that quality should always be your priority when choosing ingredients.
A large amount of chicken meat inmarkets worldwide unfortunately comes from concentratedanimal feeding operations (CAFOs). This means that while you’re savingmoney by buying these conventional meats, you’re also exposing your family to significantamounts of contaminants and antibiotics, not to mention hormones.
Studies show that not only arepasture-raised chickens free of contaminants, but their meat also containshigher amounts of vitamin D2, E and omega-3 fatty acids.Pasture-raised chickens are also fed a species-appropriate diet instead of grain-or soy-based feeds, and are raised in a humane environment, in contrast toCAFOs where the animals are stuffed in cages and forced to walk around in theirwaste. So the next time you’re buying chicken for dinner, make sure you buy theorganic, free-range pasture-raised kind.
Here’s Why You Should Be Using Coconut Oil
Throughout the years, variouskinds of oils have been utilized in the culinary world, with each vying for theposition of the healthiest type of oil. If you’re looking for the best oil tocook with, coconut oil may be just the answer to that.
Coconut oil has beenundeservingly demonized for numerous years, with health organizations claimingthat it’s fattening or that it heightens your risk of heart disease and heartattacks by clogging up the arteries. These claims are all rooted in the factthat coconut oil is filled with saturated fats. While this is true, saturatedfat in coconut oil is not the danger that conventional medicine has claimed.
While other oils containlong-chained fats, coconut oil contains medium-chain fats or medium-chaintriglycerides (MCTs). MCTs are important in the body because unlikelong-chained fats, MCTs can be directly absorbed in the digestive tract withoutneeding to be combined with bile and digestive enzymes. These are thentransformed into ketones, which is a better energy source for the brain thanglucose.
Coconut oil is also a rich sourceof lauric acid. Once digested, lauric acid can help clean out harmful bacteria,fungi and parasites from your gut. Moreover, coconut oil doesn’t oxidize whenexposed to high temperatures, unlike other types of cooking oils.
About Pete Evans
Pete Evans is an internationally renownedchef who has joined forces with Dr. Mercola to create a healthy cookbook that’sloaded with delicious, unique Keto recipes, ideal for people who want to switchto a ketogenic diet.The “Fat for Fuel Ketogenic Cookbook” will be released November 14.
Petehas had numerous noteworthy contributions to the culinary world. He has notonly cooked for the general public, but he’s also cooked a royal banquetfor the Prince and Princess of Denmark, a private dinner for Martha Stewart,and even represented his hometown at the gala GʼDay USA dinner for 600 inNew York City. Pete’s career has moved from the kitchen into the lounge roomwith many TV appearances including Lifestyle Channel’s “Home show,” “Postcardsfrom Home,” “FISH,” “My Kitchen Rules” and “Moveable Feast.”