An easy one pan chicken supper that is vibrant and delicious!
Weeknight meals. Am I right? It really can take A LOT at the end of the day to stand up, grab a bunch of ingredients, and turn it into dinner. Especially when you have a chronic illness, but even if you don't it's still like really hard. But don't worry this dish does not ask tooooo much from you and it can be on the table between 25-30 minutes depending on how fast you can chop! I believe in you!
I am a huge fan of one pan meals and one pan it is! Because who wants to spend the entire evening prepping, eating, and then cleaning? Sometimes I just can't. So this one is for you. Pan seared chicken, sautéed fennel, leeks, a creamy lemon coconut sauce.
It's tangy, it's rich, it's salty, it's earthy. OK. You get it. Its delicious and packed with nutrients!
This dish came to be when I was having a day that I just couldn't be bothered with much of anything. It was 5 o' clock, I was on the verge of hanger, my toddler was cutting molars and I suddenly realized I had nothing pre-prepared to eat. After feeling sorry for myself for a few minutes and realizing I was having a massive craving for chicken picatta AND smothered chicken....this dinner was born and it did not disappoint! It's as if chicken picatta and smothered chicken had a baby. Yes. I am serious. This recipe was inspired and adapted from AIP Sisterhood's chicken picatta recipe. It's seriously so simple and one of my favorite meals to make during a busy week. You will not be disappointed!
A note on ingredients:
Capers- On the elimination phase of the CEP it is important that vinegar is avoided because of the yeast found in it. Capers are most likely cured in white vinegar which will contain yeast that can be cross reactive to gluten and is also part of the mold family. Mold toxins are also a known contributor to autoimmune disorders. We recommend salt cured capers when in the elimination phase of the CEP.
Coconut Milk- It is also important during the elimination phase of CEP to avoid all gut irritants. Guar gum is found in most coconut milk and should be avoided in the elimination phase of CEP and also on AIP. my favorite coconut milk is Arroy D.
Pan Seared Chicken with Lemon, Fennel, and Leeks
Prep Time - Cook Time - Total Time
5 min 35 min 40 min
Adapted from AIP Sisterhood's chicken picatta recipe
1 lb chicken tenders
1 leek chopped
1/2 large fennel bulb or 1 small
3 garlic cloves minced
11/2 lemons juiced
1 C. chicken bone broth
1/2 C. coconut cream
2 Tbsp. capers
3 C. spinach
1/2 tsp. sea salt
1 tsp. garlic powder
1/2 tsp. onion powder
2 Tbsp. fresh parsley chopped
1. Season the chicken with salt on both sides.
2. Line a cutting board with parchment paper and place your chicken on top. Cover with another piece of parchment paper and pound until chicken is thin. (you can skip this step if you want but pounding the chicken thin will speed up cook time and you will be able to taste it better.)
3.Heat 1 Tbsp. cooking fat on medium high heat and pan fry the chicken 3 minutes on each side. Remember to not overcrowd the chicken in your pan and allow the chicken to get a nice browned crust.
4. Remove chicken from the pan and set aside.
5. In the same pan heat another tbsp. of fat and reduce the heat to medium. Saute the leek for 2-3 minutes (careful not to burn.)
6. Stir in the garlic and continue to cook for 2 more minutes.
7. Add in the fennel and allow the vegetables to cook stirring occasionally for 5-7 minutes.
8. Pour in the chicken broth, coconut cream, lemon juice, salt, garlic powder, and onion powder and mix together. Bring to a boil and then simmer for 7 minutes.
9. Turn the heat off and wilt the spinach in the sauce and add in the capers. Adjust your seasonings but be aware that capers are very salty.
10. Toss your chicken in the sauce and garnish with fresh parsley.
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Kellie is a wife, mamma, health coach, and recipe developer for MyCrazyJourney. Celiac disease, digestive issues and a plethora of food intolerances led her to AIP in 2014 and the CEP in 2017. She and her family have since adopted a modified version of these templates. Her goal is to inspire others to take their health into their own hands by cooking foods that are creative, fun, and contributive to health and wellness. Kellie's background is in art and education, but she has always had a passion for food and it's powerful healing properties. Many of her creations are inspired by her experiences and designed to be enjoyed by the entire family! You can find Kellie here at MyCrazyJourney writing guest posts and on Instagram.