GutRx 15 Minute Pesto Chicken With Bok Choy And Sweet Potato

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  • 2 medium Sweet Potato
  • 2 tablespoon Olive Oil
  • 0.25 cup Pine Nuts - roasted
  • 0.33 cup Raw Macadamia Nuts - (soaked for 20 minutes, drained & rinsed)
  • 1 cup Basil Leaf - (lightly packed)
  • 3 tablespoon Chinese (Garlic) Chives - (green parts only)
  • 0.25 cup Extra Virgin Olive Oil
  • 0.5 teaspoon Sea Salt
  • 0.13 teaspoon Freshly Ground Pepper
  • 4 medium Boneless Chicken Breast - butterflied
  • 0.5 cup Coconut Flour
  • 3 tablespoon Sesame Seeds
  • 3 tablespoon Coconut Oil
  • 4 medium Bok Choy - chopped
  • To make the sweet potato… preheat oven to 400 degrees. Cut the sweet potato in half, and then again in quarters. Get two sheets of foil. Lay the sweet potato chunks on foil, drizzle with 2 tablespoons olive oil and then place the second sheet on top. Seal up the edges to create a sealed pack. Place on a small baking sheet (to catch any drips) and place in preheated oven. Bake for 20 minutes (or until potato is easily pierced through).
  • To make the pesto… blend macadamia nuts, pine nuts, basil, chives, olive oil, pinch of sea salt and pepper. Taste and adjust flavor with more salt, and pepper, as needed.
  • To prepare chicken…. Lay the boneless chicken breast on the cutting board with the smooth side down. Locate the small inner fillet, called the tender, and remove it by cutting away any connective tissue. Turn the breast over and, with the edge of a knife parallel to the cutting board, begin cutting down the length of the side of the breast. Carefully slice the breast in half widthwise almost to the other edge. Keep that edge intact and open the breast along the "fold."
  • Mix together the coconut flour and sesame seeds and place into a shallow bowl. Heat a large skillet over medium heat. Add 2 tablespoons coconut oil. Dredge the butterflied chicken through the mixture and pan fry in batches, 3-4 minutes on each side (add more coconut oil, if needed).
  • To make the bok choy… in a small skillet, heat 1 tablespoons over medium high heat and sauté the bok choy until tender. Season with salt and pepper to your liking.
  • To serve: Place ½ cup sweet potato on the plate.
We prefer to leave the skin on the sweet potato for the added fiber (even with skin included, this is still a low FODMAP food). If you prefer to chop and boil your potato to cook it, when you cook it you will create resistant starch. If you eat this cold, you will be eating resistant starch which will likely set off your symptoms. Always reheat potato (and rice) before eating. This breaks the bonds of the resistant starch.
You may replace the pine nuts or macadamia nuts with all walnuts, pine nuts or macadamia nuts, or you may omit the nuts altogether.
You may use one large bok choy (these are the size of a full head of celery) or 6 small baby bok choy.


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