These days shopping is difficult sometimes. I do my preparations: make a meal plan, for a week or even two, write a shopping list, take a trip to the supermarket, spend couple of minutes queuing outside keeping social distance and when I’m finally in, I discover that one third of items from my list is not available. OK, my meal plan is kind of ruined if I can’t buy key ingredients. In this case I buy whatever is left and edible for us hoping that I’ll manage to figure out how to transfer this in a new meal plan.
Actually when I think about this right now, that was my way of grocery shopping before keto. Since we started keto I always had a plan. But before diet I used to do my grocery shopping very spontaneously, and after shopping I was thinking “OK, what can I cook with that?”.
And that’s how this dish came out. I bought some stuff, mixed it with other stuff I already had, and there you go! No dairy creamy chicken skillet with greens. It was supposed to be keto friendly, but as kale wasn’t available and I didn’t want to add spinach because I eat tons of it already, I finished with Edamame soya beans that was the last lonely pack in the freezer. There you go Edamame, you’re going with me!
If you want to keep it keto friendly instead of soya beans add kale, spinach or broccoli. Although I think Edamame soya beans goes really good with this dish. I’m a big fan of broad beans, and Edamame are very similar to them.
Edamame beans are whole, immature soya beans, and they have beautiful green colour, different than regular soya beans, which are typically light brown, tan or beige. Even though soybeans (and its products) has many health benefits, shouldn’t be overdose by some people. For people with hypothyroidism or Hashimoto’s disease can be harmful. One of the concerns mentioned is that soya beans, and more precisely the goitrogens present in it, can adversely affect the thyroid, interfering with the absorption of the T4 hormone. It’s very important for vegans, who tends to eat a lot of soy products. Their content in the raw product differs significantly from the one undergoing the cooking or fermentation process. At 90 degrees irreversible inhibition of many goitrogens. Most of them evaporate with steam during cooking (which is why cooking cabbage vegetables and seeds of legumes should take place without a lid). Soaking dry soya beans is also a way to reduce goitrogens in the product. The anti-nutritional effects of goitrogenic compounds mainly apply to raw products. So as long as you eat soy in moderation you’re fine. As I always say moderation is the key – everything is for people, as long as you don’t exaggerate. If you add a handful or two to your meal is fine, but if you eat all pack as a snack your gut won’t be thankful (I know something about it, I was able to eat a kilogram pack of broad beans watching a movie).
So going back to our dish, even though Edamame are quite high in carbs (although they don’t raise blood sugar as other high carb veggies), they also have a lot of other nutrition: vitamin C, vitamin E, plenty of vitamin K, different vitamins B, lots of folate, large amounts of choline which according to this study might help reduce the inflammation that occurs when people have asthma. Other study suggested that choline may help protect against the inflammation that leads to cardiovascular disease. Deficiency of choline may increase the risk of liver disease, atherosclerosis, and possibly neurological disorders. They’re also full of calcium, magnesium, phosphorus, potassium, manganese and copper. Also half cup of shelled Edamame gives you 9 grams fiber, about the same amount you’ll find in 4 slices of whole-wheat bread or 4 cups of steamed courgette.
Green beans are totally keto appropriate, have about 5g of carbohydrates in 150g of beans and similar nutrients as Edamame.
Together with some chicken, coconut milk and some spices made a delicious meal that you can prepare in less than 30 minutes. Just one more thing about coconut milk. Always check the label of coconut milk you buy. I’ve noticed that most of them contain only about 50% of coconut, and different emulsifiers and stabilizers like E412, E415, E435, E466, which we don’t want in our bodies. I found one that contains only: coconut extract (60%) and water. So always check the labels, maybe it will take some more time at the beginning, but you’ll make better choices. And eating better, you will feel better.
So now, lets go to the recipe.
no dairy creamy chicken skillet with greens
NOTE: for keto option swap beans for kale, spinach or broccoli.
INGREDIENTS (for 2 people):
- 2 chicken breasts
- 2 handfuls edamame soya beans (or broad beans)
- 2 handfuls green beans
- 1 can coconut milk
- 1 tbsp clarified butter or coconut oil
- 1 tsp dried parsley (or thinly chopped fresh if you have)
- 1/2 tsp garlic granules
- natural rock salt
- pinch of coarse pepper
Dry chicken breasts with paper towel and slice in thinner portions. Try to make them all more or less the same thickness, so they cook evenly. You can also use mini chicken breast fillets – they will be also great for this dish.
Melt 1 tbsp of clarified butter in a large skillet. Higher the heat and place pieces of chicken. Fry until they get golden, add some salt and sprinkle with coarse pepper.
Add Edamame and green beans, shake your coconut milk can to get a smooth consistency and pour it to the skillet. Lower the heat, add the rest of spices: garlic granules and dried parsley. Stir and simmer for about 15 minutes. Do not cover the skillet, some water from coconut milk will evaporate, making the sauce smooth and creamy. Add some salt if needed and Voila! Your creamy chicken with greens is ready 🙂