PEANUT CHICKEN ON BOK CHOY

Bok Choy Peppers and Peanut Chicken Text

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Enjoy the exotic flavors of Asia in this quick to make meal. Buying a premade peanut sauce, made from whole food ingredients, minimizes your time spent in the kitchen.

Measure your lunches or dinners out ahead of time to get the correct amount of calories and carbs. Package your meals, by the day, in separate containers, to take the guesswork out of portioning out a meal. Avoid free-feeding from one large container – it is too easy to over consume before you realize it.

Allergens and substitutions: To avoid soy use another recipe. To avoid peanuts use almonds instead.

 

HEALING BENEFITS

Chicken has high levels of vitamin B along with being a high source of protein, the building block of muscles. Only buy chicken (and all other poultry) that is raised without antibiotics to get truly healthy meat. Read the ingredients on the sausages. Food manufacturers can hide some horrible ingredients in tube meat. If you cannot pronounce it or recognize the ingredient, it’s best to not eat it. Honorable mention goes to Applegate Organics meats for producing real food available widely in the US. It’s not cheap, but real food raised properly seldom is.

 

Bell peppers deliver on flavor, vitamin C and digestive fiber. This nightshade vegetable also has beneficial antioxidants for good heart and eye health. All bell peppers are heavily fertilized which is why they are on the Dirty Dozen list, so only buy organic. Here it is worth the extra money to reduce your intake to potential toxins.

 

PUTTING IT ALTOGETHER

Follow the instructions below to make this simple and savory meal. Boneless chicken thighs or breast work best for this recipe. If you do not have peanuts on-hand, substitute almonds, sliced or whole. The scallions are nice to have but can be omitted. If you cannot find bok choy, feel free to sub collard greens (buy organic, they are on the dirty dozen list) or broccoli or cabbage.

The hardest part of this meal is finding a good peanut sauce. Trader Joe’s does sell a peanut satay sauce, but the San-J or Thai and True brands have better ingredients with lower carbs. The San-J brand is commonly found at non-TJ’s grocery stores for $3-5, but is expensive to buy online ($13-15). If you want to buy a peanut sauce online, the Thai and True is the best value. (And, as an added bonus, it is made here in Portland by Thai natives.)

It’s good practice to pull out all the pots and pans you need before cooking. Likewise, pulling out the ingredients you need to measure or chop beforehand will simplify your cooking. The French call this practice mise en place which translates to “putting in place”. It is practiced in restaurants and taught to chefs in culinary school.

Bok Choy Red Pepper Peanut Chicken Ingredients

Heat a skillet over medium heat. Melt half the butter in the pan. Pan fry the chicken thighs for 4-5 minutes per side. Check the chicken after about eight minutes. Cut the thickest portion of a piece to check the color insdie. The chicken thigh is done when the pink is gone and it is white throughout. Remove these and set on a clean plate. While the chicken is frying you can chop the veggies.

Pan-Fried Chicken Thighs

Heat up the other 2 tbsp of butter in a skillet over medium heat. Bok choy is an Asian green that has great flavor and holds up well to heat. If you’re using baby bok choy, simply chop it in half lengthwise. For the full-sized bok choy, chop it into quarters before pan frying it. Add the bok choy and red peppers to the skillet for about 5-8 minutes. You may need to work in batches if your veggies do not fit all at once. You can also chop everything up one night and could half. Put the uncooked veggies back in the fridge then cook them hot the next night. Sure, it’s a little bit more work, but most of us prefer eating a hot meal over cold leftovers. Your choice!

For the peanut sauce, simply measure out the amount of sauce you need then microwave it or heat it up on the stove-top. Drizzle it on top of the ingredients and top with the scallions, peanuts and optional red chili flakes.

Serving Size: The 1,500 calorie meal plan has 4 servings and the 2,000 calorie meal plan has 3 servings. Simply eyeball the amounts into containers for lunch and/or plates for dinner.

LCHF low-carb, high-fat Bok Choy Peppers Peanut Chicken

 

PEANUT CHICKEN ON BOK CHOY
 
Prep time
Cook time
Total time
 
Enjoy the exotic flavors of Asia in this quick to make meal. Buying a premade peanut sauce, made from whole food ingredients, minimizes your time spent in the kitchen. Chicken thighs are the deep flavorful healthy fat we love.
Author:
Recipe type: Entree
Cuisine: Asian
Serves: 30 oz
Ingredients
  • Chicken Thighs, Boneless/Skinless, NO ANTIBIOTICS, 2 lb
  • Bok Choy, Halved, 12 oz
  • Bell Pepper, ORGANIC, Sliced, 1X
  • Scallions 4", Diced, 2X
  • Raw Or Toasted Peanuts, ½ cup
  • Red Chili Flakes, ½ tsp, Optional
  • Thai Peanut Sauce, 8 tbsp
  • Butter, 4 tbsp
Instructions
  1. Heat a skillet over medium heat. Melt half the butter in the pan. Pan fry the chicken thighs for 4-5 minutes per side. Check the chicken after about eight minutes. Remove these and set on a clean plate.
  2. Heat up the other 2 tbsp of butter in a skillet over medium heat. Add the bok choy and red peppers to the skillet for about 5-8 minutes. You may need to work in batches if your veggies do not fit all at once.
  3. Reheat the peanut sauce in a microwave or on the stove-top. Add chili flakes, if desired.
  4. Pour sauce over the chicken and vegetables. Cover with scallions and peanuts.

 

SHARING IS CARING

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Has this recipe helped you learn more about making a healing and savory meal? If you enjoyed this recipe, others may also find it useful. If we’ve earned it, can we kindly ask that you share this article online or through email? A referral is the greatest compliment a customer can give a business and we thank you for helping us spread the good word to the millions who suffer from this troubling disease.

 

Photo by Fotolia and  Sharunas Jurevic.

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