FlavCity with Bobby Parish brings us this Keto Recipe which is Butter Basted Chicken Breasts with Blistered Green Beans.
This dish is a scrumptious dinner of chicken breasts and vegetables. It is a complete dinner that happens to be low carb and your kids are going to love it.
This is a recipe from Bobby’s cookbook and is a Spice Crusted, Butter Basted Chicken Breast. This is Bobby’s fail-safe technique and recipe for making chicken breast that are juicy and not over cooked.
The chicken breasts will be served with blistered green beans in Bobby’s insane sauce. Evidently you can put the insane sauce on a leather shoe and it will be delicious! Finally we will make a crunchy little salad which is Bobby’s go-to creamy mayonnaise salad.
We start with five organic chicken breasts. No matter where you get your chicken breasts you always want to pound them thinner. On a chopping board put a piece of plastic wrap. Place the breast after removing the tender on to the plastic. Put another piece of plastic over that so that you don’t break the chicken.
Using a meat mallet or even a rolling pin pound down and to the side. The last thing you want to do is tear the meat. Take your time doing this because it evens out the chicken breast which means it will cook evenly.
The spice rub consist of:
- Cayenne Pepper
In a small bowl put in a teaspoon and a half of the fennel followed by a teaspoon of coriander. And then a little bit of cayenne pepper.
Lay the chicken breasts out on a parchment lined baking tray. Start by sprinkling salt all over them. Be aggressive with the salt. Chicken breast can be very bland so you want to make sure you season it well. Basically add more salt than you think you need.
Next take a little bit of the spice rub and pat it over the top after adding some oil to it. Turn all the pieces around and repeat the process on the other side.
Once all the seasoning is done put the chicken aside and start pre-heating a cast-iron pan on the stove. Nothing sears like cast-iron but it a little bit slower to conduct the heat. Once it gets going though it will disperse the heat evenly and brown the chicken lovely.
At the same time pre-heat a non-stick pan that will be used for the blistered green beans. Haricots Verts is French for Green Beans. Bobby likes them because they are more tender and the ends are snipped off.
To make blistered green beans you put it in a hot non-stick pan with a bit of avocado oil. These beans are not steamed or boiled but rather charred in the pan. The pan must be set over a medium high heat. Put a lid on the pan and just let them do their thing for about 8 minutes. At the end you throw in some garlic, onions and cashews.
Once the cast-iron pan is nice and hot put some avocado oil in it. Because chicken breasts have almost no fat fast and furious is the way to go. Cook the breasts, flip it, do another two minutes. Then lower the temperature and add butter, garlic and thyme and you’re done.
While all of this is happening you will make the easiest fail-safe salad as well. Watch the full video for all the details and to get some valuable tips at the same time. Or, go and get the cookbook. This Butter Basted Chicken Breast with blistered green beans are right there.