Lemony Garlic Chicken

OLYMPUS DIGITAL CAMERAFirst, the simple recipe. Second, how to make informed poultry choices.  For those interested in that topic, please see below.

The great thing about chicken is that is can be made so many different ways, and you really don’t need a fancy recipe to make it taste good. So, today I’m going to share a simple, 4 ingredient recipe with you.

Lemon, garlic and chicken go very well together, so both of my favorite poultry recipes incorporate the three ingredients. One is done in the slow cooker with a whole chicken, but today’s is a quick recipe done in a frying pan with boneless chicken breasts.

Here it is:

Lemony Garlic Chicken

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Yield: 4 to 6 servings

Lemony Garlic Chicken

Simple, 4 ingredient Lemony Garlic Chicken that's gluten/dairy/grain free.

Ingredients

  • 2 to 3 lbs pastured chicken breasts (boneless)
  • 4 garlic cloves, diced
  • 1 to 2 T virgin coconut oil
  • 1 lemon, cut into wedges

Instructions

  1. Heat large frying pan on medium heat for a minute or two.
  2. Add coconut oil.
  3. If not already thinly sliced, cut each breast in half.
  4. Place chicken in frying pan, gently so the oil won't splatter on you.
  5. Add garlic.
  6. Sear one side for 3 to 4 minutes before turning. If you turn too soon, it will take longer to get a golden brown coating.
  7. When both sides look golden brown, squeeze fresh lemon over each piece.
  8. Slice through one piece to make sure there's no pink inside. If there is, lower heat and cover for a few minutes, until done.
  9. Serve with garlic on top.

Food for thought:

After you remove chicken from frying pan, you can use it to saute lightly steamed spinach with the garlic (moisten with olive oil), if you like. It'll absorb the chicken flavor too.

http://transformedbyfood.com/lemony-garlic-chicken/

Feel free to add rosemary, sage, thyme, or any herbs. We used to have bushes of each in the backyard, but they got wiped out when we had the hurricane. So, this spring, we have to start growing them from scratch again.  It’s nice to have fresh herbs on hand all the time, as they go bad in the fridge all too quickly.

Recipes like this one prove that real food doesn’t have to be complicated or expensive to make, and it doesn’t have to take a long time to cook, either.  A few, fresh ingredients can really pack a punch!

Enjoy.

Now, for the more discerning readers eaters, who could use a helping hand in choosing poultry of the highest quality, here’s the good, the bad, and an article link that tells you about the downright ugly side of factory chicken farms.

Factory farmed chicken. Organic chicken. Pasture raised poultry. Is there really a difference?

Having seen a pasture based, organic farm in action,  there is no doubt in my mind that the answer is a big, loud, YES!!!! Not only does it taste better, but it’s so much healthier for you too.

Pasture raised chickens

Pasture raised chickens

Honestly, we don’t eat chicken as often as we used to, as it’s not easy to find the kind that’s been raised on pasture. I had touched upon this briefly when I shared my banana pancake recipe.

When chickens are properly rotated around an organic farm, they eat the weeds, vegetable scraps, and bugs that they were meant to eat. In return, they fertilize the soil, so the farmer doesn’t need chemicals. It’s a win-win situation all around.

The thing is, even pasture raised poultry has to be fed a certain amount of grain, so if you’re really and truly trying to go 100% gluten free and/or grain free, then technically you shouldn’t be eating poultry at all.  While I don’t think there’s any concrete proof that gluten can pass through to us if we eat poultry, if you’re highly sensitive, then it would be in your best interests to see if it has any negative effect upon you when you eat it (especially if you’re eating factory farmed poultry).

We eat 100% grass fed beef a lot more often, as it’s truly grain free, and as a result, has some of the essential omega 3 fats we all need more of. There’s been a lot of controversy about red meat recently, but it focuses on factory farmed meat, which is a completely different protein/fat source than grass fed meat. Quality doesn’t factor into most of the mainstream nutritional research, which means you’re really not getting the full story.

Anyway, no one can be perfect 100% of the time with their food choices.  When we find pastured poultry, I buy a lot and freeze it. If not, we do occasionally eat organic poultry, but not regularly, since unless it’s labeled otherwise, it’s probably factory farmed chicken that just happens to be fed organic grains.

So, pastured poultry is the cleanest and greenest choice, and a distant second is organic.  If you’re truly trying to make healthier choices, factory farmed meat should only be eaten as a last resort. Here’s a great article (found via Robyn O’Brien’s Facebook page) that explains why. This excerpt just about sums it up:

“Now experts are warning that the overuse of antibiotics in poultry farms around the world is creating a generation of superbugs that are resistant to treatment by virtually every drug in the medical establishment’s armoury.”  ~Tom Rawstorne

On the other hand, organic farmers administer antibiotics only when animals are sick, and only as a last resort. Organic farming methods vary, though, so ideally, you buy from a small, local farmer that you trust. That’s what we make every effort to do.

As was the case with my daughter and me volunteering, it’s such an eye opening experience to see how food is produced from seed to plant, and chick to mature chicken. I highly recommend it!

Again, no one can be perfect 100% of the time, though, and most of us don’t have time to get down and dirty on the farm. We all do the best we can, right?

Please note that this post has been shared with the Natural Living Mondays,  Fat Tuesdays,  Gluten Free Tuesday, Real Food Wednesdays,  Gluten Free Wednesdays and Allergy Free Wednesdays blog carnivals.

About Dawn

As a Certified Health Coach, I provide motivated individuals with the resources, tools, support and encouragement they need to make the gradual changes in food and lifestyle that could completely transform their lives.
Contact me.

2 Responses to Lemony Garlic Chicken

  1. NonProfit Law Blog March 12, 2014 at 12:29 pm #

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