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  • Dr. Chufo Weight Loss

Chicken with Edamame and Escarole

Updated: Jan 25

INGREDIENTS

 

·         ½ head Escarole (or 4oz Fresh Spinach)

·         3 cloves Garlic

·         2 sprigs Rosemary

·         1 Carrot

·         1 Shallot

·         1 Meyer Lemon

·         12oz Shelled Edamame

·         2 Chicken Breasts

·         1 cup Low-sodium Chicken Broth

·         1 Tbsp Butter

 

INSTRUCTIONS

 

Prepare your ingredients:

Remove the core from the escarole and roughly chop it. Swish the leaves in cold water to remove any dirt, then drain and dry them. Peel and chop the garlic. Pick the rosemary leaves from the stems and chop the leaves. Peel and chop the carrot into ¼-inch cubes. Peel and slice the shallot. Cut the Meyer lemon in half. Thinly slice one half and save the other half for the juice. Bring the Edamame to room temperature.

 

Start cooking the chicken:

Heat a little olive oil in a large skillet on medium until hot, but not smoking. Pat the chicken breasts dry with paper towel. Season them all over with salt and pepper. Add them to the skillet, skin side down. Cook for 5 to 6 minutes, or until golden brown. Turn them over and cook about 5 minutes longer. You can pour off some of the fat from the pan if there appears to be too much.

 

Finish cooking the chicken:

Add the garlic, rosemary, carrot, and shallot to the skillet with the chicken. Cook 1 to 2 minutes or until the vegetables soften. Then, add the edamame and the broth, scraping up any brown bits from the bottom of the skillet. Increase the heat to high and cook 5 minutes longer or until the broth reduces in volume and the chicken is cooked through. (When the broth starts to thicken, carefully cut into the chicken to check its doneness.)

 

Finish the beans and vegetables:

When the chicken is done, remove it from the skillet and let it rest. Add the escarole (or spinach) and lemon slices to the skillet and cook 2 minutes or until wilted. Remove the skillet from the heat and stir in the butter until it’s melted. Squeeze in a little lemon juice and season with salt substitute and pepper to taste.

 

Plate your dish:

Divide the beans and escarole between 2 dishes. Top each with a chicken breast. Enjoy!


 



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