Pete Evans and Dr. Mercola recently joined forces and created a new cookbook, “Fat for Fuel Ketogenic Cookbook.” In this book you’ll discover easy and delicious recipes, along with practical tips on how to follow a ketogenic eating plan. CLICK HERE to order your copy now.
Chicken is one of the most loved meats in the U.S., especially with our surplus of fast food chains that offer buckets and buckets of fried chicken. The bad news is that these fast food choices may also expose you to numerous possible harmful substances. But just because you want something savory doesn’t mean that you have to sacrifice your own health.
This braised ginger chicken recipe is the perfect example of a meal that’s both delicious and healthy. With its numerous nutrient-filled ingredients, this chicken dish will surely prove to be a treat for your taste buds.
If you’re looking for more ketogenic recipes like this, brace yourself for the upcoming release of my collaborative work with world-renowned chef, Pete Evans. The “Fat for Fuel Ketogenic Cookbook” offers numerous tasty and nutrient-packed ketogenic recipes that you can try at home. It will be released November 14, so you only have to wait a few days before you can start cooking up a storm.
Savory Ketogenic Braised Ginger Chicken Recipe
Cook Time: 45 minutes
- 4 pounds organic free range chicken, cut into 8 pieces
- 1 tablespoon tapioca flour, optional
- 3 tablespoons coconut oil or good-quality animal fat, melted
- 1 onion, chopped
- 4 garlic cloves, finely sliced
- 2-inch piece of ginger, cut into thin strips
- Sea salt and freshly ground black pepper
- 1 1/2 cups chicken broth
- 1 tablespoon fish sauce
- 1 tablespoon tamari or coconut aminos
- 3 long red chilies, deseeded and finely sliced (leave some seeds in if you like it spicy)
- 4 scallions cut into thin strips
- 1 bunch of bok choy, trimmed
- Lightly toasted sesame seeds, to serve
- Preheat the oven to 325 degrees Fahrenheit.
- Place the chicken pieces in a large bowl. Add the tapioca flour (if using) and toss to coat.
- Melt the oil or fat in a roasting tin over medium-high heat. Add the onion and cook, stirring occasionally, for five minutes until translucent. Stir in the garlic and ginger and cook for one minute until fragrant.
- Add the chicken pieces, skin-side down, season with salt and pepper and cook for three minutes until lightly golden.
- Pour in the broth, fish sauce and tamari or coconut aminos and scatter over the chili and spring onion.
- Cover and braise in the oven for 45 minutes.
- Remove the chicken from the oven and mix in the bok choy. Cover and return to the oven for 15 minutes until the chicken is cooked through.
- Season the sauce if needed. Sprinkle the sesame seeds over the braised chicken and serve with a side of Asian greens.
What Does Braising Mean?
If you cook regularly, there’s a high chance that you already know how to braise meat; if you love to eat, you’re also probably familiar with this cooking method. But what does braising really mean?
The word “braise” comes from the French word “braiser,” which is a cooking process that consists of both dry and moist heat. This method has been used around the world by chefs and cooks for a number of years, but started getting popular in the 19th century. It was used to cook veal and other meats. The process of braising also allows the cook to add more flavor to the meat if it’s bland.1
The process of braising consists of lightly searing the meat with oil and then adding broth, wine or water into the mix. You can also add spices and other ingredients to flavor the dish. The slow cooking will help the flavor distribute more equally and make the meat tender enough to be cut with a table knife.2 One of the most popular dishes that uses braising as a mode of cooking is the pot roast, with the term “pot roasting” being used interchangeably with braising.
Get Your Hands on Pasture-Raised Organic Chicken
If you’re shopping for groceries, you’ll probably be faced with the tough choice of which meat you should purchase for you and your family. Meat choices usually consist of cheap conventional meat or organic free-range meat. If you’re faced with this dilemma, just remember that quality should always be your priority when choosing ingredients.
A large amount of chicken meat in markets worldwide unfortunately comes from concentrated animal feeding operations (CAFOs). This means that while you’re saving money by buying these conventional meats, you’re also exposing your family to significant amounts of contaminants and antibiotics, not to mention hormones.
Studies show that not only are pasture-raised chickens free of contaminants, but their meat also contains higher amounts of vitamin D2, E and omega-3 fatty acids. Pasture-raised chickens are also fed a species-appropriate diet instead of grain- or soy-based feeds, and are raised in a humane environment, in contrast to CAFOs where the animals are stuffed in cages and forced to walk around in their waste. So the next time you’re buying chicken for dinner, make sure you buy the organic, free-range pasture-raised kind.
Here’s Why You Should Be Using Coconut Oil
Throughout the years, various kinds of oils have been utilized in the culinary world, with each vying for the position of the healthiest type of oil. If you’re looking for the best oil to cook with, coconut oil may be just the answer to that.
Coconut oil has been undeservingly demonized for numerous years, with health organizations claiming that it’s fattening or that it heightens your risk of heart disease and heart attacks by clogging up the arteries. These claims are all rooted in the fact that coconut oil is filled with saturated fats. While this is true, saturated fat in coconut oil is not the danger that conventional medicine has claimed.
While other oils contain long-chained fats, coconut oil contains medium-chain fats or medium-chain triglycerides (MCTs). MCTs are important in the body because unlike long-chained fats, MCTs can be directly absorbed in the digestive tract without needing to be combined with bile and digestive enzymes. These are then transformed into ketones, which is a better energy source for the brain than glucose.
Coconut oil is also a rich source of lauric acid. Once digested, lauric acid can help clean out harmful bacteria, fungi and parasites from your gut. Moreover, coconut oil doesn’t oxidize when exposed to high temperatures, unlike other types of cooking oils.
About Pete Evans
Pete Evans is an internationally renowned chef who has joined forces with Dr. Mercola to create a healthy cookbook that’s loaded with delicious, unique Keto recipes, ideal for people who want to switch to a ketogenic diet. The “Fat for Fuel Ketogenic Cookbook” is the perfect tool to help get you started on your ketogenic journey. CLICK HERE to order your copy now.
Pete has had numerous noteworthy contributions to the culinary world. He has not only cooked for the general public, but he’s also cooked a royal banquet for the Prince and Princess of Denmark, a private dinner for Martha Stewart, and even represented his hometown at the gala GʼDay USA dinner for 600 in New York City.
Pete’s career has moved from the kitchen into the lounge room with many TV appearances including Lifestyle channel’s “Home” show, “Postcards from Home,” “FISH,” “My Kitchen Rules” and “A Moveable Feast.”
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