Keto Meal Prep – Chicken & Green Beans Almondine

Keto Meal Prep – Chicken & Green Beans Almondine

July 28, 2019 55 By William Morgan


yo the dog here but the chicken who can only lay eggs in the winter yeah she was no spring chicken so why did the chicken go to KFC because he wanted to see some chicken strips I’m gonna have a better dance minute what up guys and welcome back to the pitman cook kitchen so as you can tell from the jokes today our main theme for today is going to be about chicken but this video is actually pretty special because this is probably gonna be my last food video of 2018 we’re gonna start getting ready for the new content to hit you with on January 1st so we’re gonna go into production mode and beginning that process but this time of the year always has me feeling a little bit nostalgic and I’m always reflecting on the year about things that I you know things that went well things that I’d love to change and what to expect for the road ahead but coincidentally tomorrow is the launch of my cookbook it’s got me feeling extra extra pensive and you can imagine I was thinking about what I wanted to make for my last recipe of the year and with the cookbook launch tomorrow I started to think about that person that I was when I first walked into the kitchen and turned the lights on and begin to cook for myself and really just begin to change my physique change my entire life and that first meal that I ever cooked for myself was chicken breasts green beans and brown rice the chicken breast was a frozen chicken breast I didn’t know how to cook anything so I actually went to the store and bought some mrs. – seasoning I put it on there and I put it into the skillet and there was so much water coming out of the skillet that all the seasonings I just basically fallen off the chicken breast and the green beans they were the canned green beans at first and then my dad gave me this brilliant idea he said what you need to do is go up there and get you one of them smoked turkey legs from the store and put that in a pot with some canned green beans and just boil it for like a couple hours and that changed my life – and then just having the brown rice together so that was the that I got started in the kitchen and as you can imagine while that dish was edible it wasn’t something that I could commit to for the long haul because it just wasn’t delicious enough so what I thought about today is what if I could reimagine my first healthy meal that I ever made in the kitchen so today I want to celebrate the journey that I am on right now by recreating my first dish with the twist of course because the hottest diet out right now is the keto diet so I thought it would be extra cool to make this a keto friendly recipe alright guys if you are ready to roll up your sleeves and get your hands dirty then let’s get started so this recipe is all about multitasking so the first thing we have to do is we got to prep our green beans so bring a pot of water to a boil and then we’re going to toss in our raw green beans we’re gonna put these right on top of a steamer basket cover the top and you’re gonna let this steam until they are tender now if you don’t have a way to do it like this what you can do is put the green means in a microwavable state bowl and a little bit of water and put a plate on top and microwave them until they are nice and soft next we are going to prep the chicken now I’m gonna be using some lean chicken breast but if you want to boost the fat content even more than you could just use some chicken thighs which are super delicious I am gonna add a little bit of oil to this because this is a keto recipe so about a tablespoon or so of oil here to our chicken breasts there’s not gonna be any misses – in this version so sprinkle in a little bit of garlic powder some onion powder some cumin and some rosemary getting a pinch of sea salt and some pepper just get your hands dirty or you can use a spatula and mix everything together just like this get them nice and bathed very well in the seasoning okay just like that got some garlic that we have to use I’ve been told little if you put it into this container we’re gonna try this out I keep seeing this on Instagram I couldn’t peel it just by shaking it so we’re gonna oh snap X is feeling isn’t it oh my god that’s that’s dope ah it’s perfect I didn’t believe that I thought this was like one of those things that they just you know people try to get you you know what a good follow so now these are containers that would like them yet beautiful there’s still a vibrant green color and I want to preserve that color so I’m gonna drop them into this bowl of ice water now we’re gonna set our nonstick skillet on medium-high heat we’re gonna add in a little bit more oil and then add in our chicken breast and since these are individual pieces of chicken breast it should not take too long to cook so we’re gonna sear these on each side for at least four minutes to get a nice good color on them and if you need to you know my preferred way is to sear and then bake in the oven but since these are much smaller I don’t think there’s a need to put them into the oven yeah and you got that nice golden color on them let me take them off the heat alright so we are going to reduce the heat all the way down to low I’m gonna add in some garlic here and what we’re gonna do is just flavor the oil we’re gonna toss in the almonds we want to toast the almonds and the flavors of the chicken and the oil and the garlic and you want to in gradually increase the heat of the skillet until you see the almonds begin to toast and change a little bit color okay so we’re going to crank up the heat now to a medium-high heat let’s toss the green beans back in [Music] if you how vibrantly green they are and if you’re lucky you can get a nice sear on them too without burning up the almonds the best thing about Kido is that all the extra fat really does enhance the flavor so if you have struggle chicken captain making this something else is wrong it’s just amazing to look back at something that I could create so easily right now and think about that person who I was I didn’t know what I was doing in the kitchen so it just goes to show there is progress there are levels to this and I’m still learning every single day as a fitting into this video with me having recreated my first ever healthy meal and with my cookbook launching tomorrow I want to bring everything full circle and just say thank you plus it’s the end of the year and it’s just been an amazing journey it’s an amazing ride and I wanted to share with you all part of my dedication because I did dedicate this book to you all and it reads simply this to the FMC community especially those who first knew me as fitness and faith on Instagram because way back thanks for allowing me to be a part of your journey you have changed my life I just couldn’t make it any more plain than that you all have completely changed my life your comments your emails about how you are taking what I’m sharing and changing and transforming your own life that’s that’s just invaluable and the best part is we’re just getting started there’s so much more in store as we wrap up this year thank you all for an amazing year thank you all for great memories but we have tons of stuff coming to you all in 2019 so stay tuned and be sure to come back to the channel ring that bell so you can know when we are posting a hot new content so until next time guys I want to thank y’all for watching thank y’all for following thank you all for supporting the way that you have I want you to keep it healthy but of course never ever boring ooh bye guys