Optimize Your Carb-Up Day
A common nutrition plan we use with clients involves rotating low carb days with higher carb days. Low carb days ...
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Chicken with Fennel and Onion Pan Sauce
2 Servings
Ingredients:
1 fennel
1 onion
1 lb. chicken pieces (breast is ideal)
½ tsp salt
½ tsp thyme
½ tsp sage
½ tsp white pepper (can substitute black)
1 c chicken (or vegetable) stock
1 Tb lemon juice
½ Tb coconut oil
Directions:
1. Prepare fennel by slicing off and discarding stalks and retaining the bulb.
2. Chop fennel bulb and onion into slices.
3. Heat coconut oil in a pan over medium high heat. Add seasonings to coconut oil and allow to heat through for 10 seconds.
4. Add chicken to the pan and cook for 4-5 minutes (until brown). Flip and continue cooking until chicken is completely done (5-10 minutes, depending on thickness).
5. Remove chicken from pan and set aside.
6. Add onion and fennel to the pan over medium heat (add a touch more oil if necessary).
7. Sauté for 2-3 minutes until onion starts to caramelize.
8. Add in lemon juice and stock, and use spatula to deglaze the pan (scrape brown bits up – they are full of flavor). Let liquid reduce for 3-4 minutes.
9. Serve chicken, pouring fennel-onion mixture over the top.
