If you’re trying to eat low carb and maintain it for long periods of time, increasing your healthy fats is the best way to do it! Adding in more coconut oils is one of the keys to keeping your hunger levels low, while still feeling full. Since coconut oils have the ability to get used more readily as energy (verses fat), this allows you to eat and burn without storing it in fat cells. Use this recipe for creamy lemon chicken with asparagus to add some flavor to your table once again.
Why coconut oil is a great alternative to other oils.
Since coconut oil is known as an MCT, medium chain triglyceride, your body is able to break up the fat and use it as a quick source of fuel. There is also evidence that it is sent to your liver where it can be used as energy. This process by passes the regular digestion of fats.
“Bazilian adds that medium-chain fats are metabolized more easily into energy in the liver, meaning they may be less likely to be stored as extra padding on your thighs if you keep your overall calories in check. “Up to 1 to 2 tablespoons of coconut oil a day, depending on individual calorie needs, can be a healthy and tasty addition to your diet when replacing other less-healthy calories” (Shape).
Here Are The Facts About Coconut Oil :
- Increases metabolism and helps people lose excess weight.
- Kills bacteria that causes, ulcers, throat infections, and urinary tract infections.
- Kills fungus and yeasts that cause candidiasis, ringworm, athlete’s foot, thrush, diaper rash, and other infections
- Provides a direct source of energy for endurance during workouts and sporting events.
- Improves digestion and absorption of vitamins, proteins and minerals.
- Improves and reduces affects of diabetes.
- Helps protect against osteoporosis
- Improves digestion and bowel movement
- Decreases inflammation
- Helps to recover muscles and tissues
- Improves and aids in immune system function
- Protects the body from colon, breast, and other cancers
- Helps to improve cholesterol ratios
- Protects arteries against injury and heart disease
- Works as a “protective” antioxidant
- Helps to relieve symptoms of chronic fatigue syndrome
- Helps to protect against kidney disease, bladder infections and dissolves kidney stones
- It possesses lower calories then all other fats!
- Supports thyroid function
- Reduces symptoms associated with skin diseases
- Does not produce harmful toxins (like other oils) when heated
- Keeps your blood sugar level so you don’t have peaks and lows in your energy level.
- MCT oils help to support healthy thermogenesis ( The process of producing energy at the cellular level) (source).
Creamy Lemon Chicken with Asparagus
- 3-4 large organic chicken breasts
- 2 tbsp organic coconut oil
- 3 garlic cloves, crushed or 3 frozen cubes
- 8 medium sized asparagus spears, cut into 1 inch pieces
- 8 oz sliced mushrooms (optional)
- ¾ cup coconut milk (the canned stuff, you can use light or full fat) – for thicker sauce see info in “fitness tips”
- Juice of 1 lemon 0r apple cider vinegar
- Zest of 1 lemon
- Salt to taste
- If you’re on the bulletproof diet or you have an autoimmune condition, remove the mushrooms which are a nightshade.
- Speed up the process – Use frozen cubes of already crushed garlic to speed up your prep time. I buy them at sprouts and Trader Joe’s
- For a thicker creamier sauce opt for the culinary coconut milk. It has a thickening agent in it. As it cooks the sauce gets denser. You can also opt to do half regular coconut milk and half culinary. This seems to give an even balance without watering the sauce down.
- Allergic to lemon? I use apple cider vinegar instead. Test it as you add. 1 lemon may need as many as 3 – 4 caps full of apple cider vinegar. This would roughly be 1 tablespoon.
- Heat a large skillet to medium-medium high heat, then add 1 tbsp coconut oil.
- Add chicken to the pan and heat about 3 minutes on each side. Set the chicken aside, it will not be fully cooked at this point.
- Add remaining coconut oil if needed. Toss in crushed garlic, asparagus, and mushrooms (optional).
- Sautee asparagus, mushrooms and garlic. The asparagus should be a bit crispy and the mushrooms will be soft (about 8 – 10 minutes).
- Return the chicken to the pan. Add in coconut milk, lemon juice (or apple cider vinegar), and lemon rind.
- Cook over medium heat. Once the sauce begins to bubble, reduce the heat to medium low. Cook for an additional 3-5 minutes or until the chicken is cooked all the way through.
- Salt to taste and serve with rice, veggie noodles, or steamed vegetables.
The rich, creamy sauce with the kick of acid gives this dish a full flavored taste reminiscent of a high end restaurant meal! Test out this recipe for creamy lemon chicken with asparagus and add your comments below. If you add in your own additional twists, share them with the Fit Tip community!