Click the pic for our YouTube demonstration.
This is so low-carb that you can eat it in a ketogenic diet.
2 boneless skinless chicken breasts, 8-9 oz each (225-255 g each) (raw weight)
2.5 tbsp (37 ml) extra virgin olive oil
few sprigs of fresh rosemary (optional)
2 cloves garlic, diced
Montreal Steak Seasoning to taste
garlic salt to taste
Morton sea salt (coarse)
black pepper to taste
9 oz (255 g) fresh sugar snap peas
Choose one of two seasonings: 1) Montreal Steak or 2) Rosemary lemon-pepper.
Brush one side of the breasts with about 1/2 tbsp olive oil. For Rosemary-style chicken, sprinkle the breasts with lemon-pepper seasoning, sea salt, and pepper to taste. Garnish with rosemary sprigs.
For Montreal-style, that seasoning is all you need; it already contains salt and pepper. Rosemary sprigs are optional.
Then cook the breasts in a sous vide device (see video) at 142°F for two hours.
When that’s done, my wife likes to sear the breasts in a frying pan (with a little olive oil) over medium-high heat, 1–2 minutes on each side. The chicken is fully cooked after two hours in the sous vide device, but the searing may enhance the flavor and appearance. It’s optional.
When the chicken is close to being done, sauté the garlic in two oz of olive oil over medium high heat for a minute or two, then add the sugar snap peas and a little garlic salt and pepper to taste, and cook for two to four minutes, stirring frequently.
Number of servings: 2
AMD boxes: 1 veggie, 2 fat, 1 protein
Nutritional analysis per serving:
Calorie breakdown: 42% fat, 8% carbohydrate, 50% protein
Carb grams: 10
Fiber grams: 4
Digestible carb grams: 6
Prominent nutrients: protein, B6, iron, niacin, pantothenic acid, phosphorus, selenium