Chicken Thighs with Green Beans

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Chicken Thighs with Green Beans - a low carb recipeIngredients :

1 tsp Grape Seed Oil
1 Package of Chicken Thighs
2 Cups of Fresh or Frozen Green Beans
1/2 Tblsp Italian or Mediteranean Seasoning
Lemon Juice
2 Cups Chicken Stock
Salt & Pepper

Directions :

In a stainless steel skillet (or cast iron) over medium to medium high heat, place the grape seed oil in the pan and allow to heat for a few seconds.

Pre-season the chicken thighs with salt and pepper on the skin side. Place the chicken thighs skin down (you should hear a sizzle) and cook without touching for about 8 - 10 minutes. While the skin side is down cooking, add half the italian seasoning and more salt and pepper to the other side (to season both sides).

The chicken should 'release' from the skillet and the skin will get golden brown and the fat will render out and become part of the sauce. Flip the chicken over and add the rest of the Italian seasoning to the skin side and cook for another minute or so.

Next add the chicken stock (about half way to 2/3 of the way up the chicken) and partially cover and cook for about 20 minutes.

At the 20 minute mark, add the green beans (you'll better flavor if you move them in the sauce during cooking) and cook the entire dish for another 10 minutes or until the green beans are cooked through and still al dente (not mushy, but not raw). At this point the chicken should be cooked through as well.

Add a squeeze of fresh lemon juice, then serve and enjoy

Difficulty : Easy
Serving Size : 2 servings
Carbs per serving : 5.5 g per serving

Notes: You could also add freshly grated Parmesan, or pre-season the chicken with an all-purpose seasoning instead of Italian. There is a Mediteranean blend available that is perfect for this dish (as shown in the picture above). Make sure to taste and enjoy the pan sauce too.

You could also sautee garlic and a little onion (1/8th of an onion) in butter before cooking the chicken and remove and set aside then add back to the pan sauce after the chicken is cooked and reduce the sauce further, then remove from heat and stir in 1 Tblsp of butter to thicken the sauce more. Also a splash of white wine whle reducing the sauce is another tasty option. However this is also good just as is.

I like to use low sodium organic free range chicken stock (Swanson makes one, along with other health food store brands). But the best stock is still home made stock.

 

 

 

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