đ´Â Serves:Â 2Â
đŞÂ Prep Time: 30 minsÂ
đĽÂ Cook Time: 25 minsÂ
âď¸Â Net Carbs: 11g per servingÂ
đŞ Protein: 57g per servingÂ
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No added sugar and no seed oilsÂ
A classic thatâs hacked to be low in carbs and seed oil free. Golden, crisp chicken filled with melting herb butter, served with silky cauliflower mash and glossy cavolo nero.
Ingredients
Chicken Kyiv
2 chicken breastsÂ
2 eggsÂ
Handful almond flourÂ
Handful low-carb breadcrumbs (fu:di bread, dried then pulsed)Â
100g butter, cold and dicedÂ
Small palmful parsley, choppedÂ
Small palmful chives, choppedÂ
Pinch fresh thyme, choppedÂ
2 large garlic cloves, gratedÂ
Zest of ½ lemonÂ
Sea saltÂ
Cracked black pepperÂ
Cauliflower Mash
1 small cauliflowerÂ
50g butterÂ
30â50g double creamÂ
Sea saltÂ
Cracked black pepperÂ
Cavolo NeroÂ
1 pack cavolo neroÂ
Ghee, for sautĂŠingÂ
Sea saltÂ
Cracked black pepperÂ
Let's Begin!
Step 1 â Make the herb butter
Roughly chop the parsley, chives, thyme, garlic, and add to a food processor with the lemon zest, salt and pepper.Â
Add the diced butter and blend until smooth and well combined.
Transfer to a piping bag and chill until needed.Â
Step 2 â Fill the chicken
Make a pocket in each chicken breast using a knife. Pipe in the herb butter. Use a little of the inner fillet to plug the opening so the butter stays sealed and season to taste. Â
Place in the freezer for 10 minutes to firm up the butter.Â
Step 3 â Make the cauliflower mash
Cut the cauliflower into large florets. Steam in a colander over boiling water for 10-15 minutes until very soft. Transfer to a tray and crush roughly. Wrap it in a clean cloth and squeeze out as much moisture as possible, then add to a pan with butter, double cream, salt and pepper. Blend until smooth, thick and mash-like.Â
Set aside and keep warm.Â
Step 4 â Pane the chickenÂ
Coat the filled chicken breast in almond flour, then egg, then the dried fu:di breadcrumb crumb. Â
Step 5Â â Prepare the cavolo nero
Remove the stems, wash thoroughly and blanch in boiling water for 2 to 3 minutes.Â
Refresh in cold water and then squeeze out the excess moisture and set aside.
Step 6Â â Cook the chickenÂ
Heat a pan with light avocado oil over medium heat. Fry the chicken for 3 to 4 minutes per side until golden all over. Transfer to a preheated oven at 180°C for 6 to 10 minutes, or until the chicken is cooked through.The chicken is ready when it feels firm to the touch, the juices run clear, and the internal temperature reaches 74°C. Â
Step 6 â Finish the cavolo nero
Heat ghee in a pan. Add the cavolo nero and sautĂŠ until glossy and seasoned.Â
Step 7 - ServeÂ
Spoon the cauliflower mash onto warm plates. Add the chicken kyiv and finish with the sautĂŠed cavolo nero. Slice into the chicken at the table and let the butter flow.Â
Chefâs Tip!
Drying the fu:di bread out before pulsing gives a lighter, crisper crumb and keeps the coating golden rather than greasy. Any leftover herb butter is perfect melted over vegetables or fish.Â