Fricassê de frango na Instant Pot, com baixo teor de FODMAP, cetogênico, paleo e Whole30

Ingredientes

• 8 bone-in skin-on chicken thighs
• 3 tablespoons ghee or butter (if not eating Paleo/Whole30)
• 2 tablespoons avocado oil
• 1 cup king oyster mushrooms, quartered vertically and then sliced horizontally*
• 1/2 cup leek, dark green parts only, finely-chopped*
• 2 large carrots, peeled and cut on the bias (see definition above)
• 1 1/2 cups low FODMAP chicken bone broth (homemade or store-bought)
• 1/2 tablespoon fresh thyme or 1/2 teaspoon dried thyme
• 2 bay leaves (optional)
• 1 1/2 teaspoons salt
• 1 teaspoon ground black pepper
• 1/2 cup coconut cream*, or heavy cream (lactose-free if needed) if not needing Paleo/Whole30
• 2 teaspoons lemon juice
• 2 teaspoons tapioca flour (if you'd like a thicker sauce)
• 2 teaspoons cold water (if you'd like a thicker sauce)
• Parsley, freshly-chopped, for garnish (if you'd like it to look extra pretty)

Modo de preparo

1. 1

   You can chop all of the veggies before starting to cook, or you can chop them while the chicken is searing (14 minutes if doing it in the Instant Pot).

2. 2

   Dry chicken thighs well with paper towel and season generously with salt and pepper.

3. 3

   Press the "Sauté" button on your 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker (this recipe works best in an 8-quart). Add the ghee or butter and avocado oil to the pot. Once the display reads "Hot," ensure the oil and ghee are fully-covering the bottom of the pot. Using tongs, add half of the thighs, skin side down, and sear for 5 minutes or until the chicken skin releases easily from the pot (do not jump the gun on this or the skin will tear). Flip and sear on the other side for 2 minutes. Remove chicken to a plate and follow the same steps for the remaining thighs. If you're in a hurry, you can sear all 8 thighs at the same time in a large skillet on medium high heat on the stove.

4. 4

   After all the chicken thighs are seared on both sides, add the oyster mushrooms, leek and carrots and stir-fry for 3 minutes.

5. 5

   Hit "Cancel" on the Instant Pot. Pour in chicken bone broth and scrape the bottom of the pot clean with a plastic spoon or spatula (I love my Instant Pot spatula) if needed.

6. 6

   Add ½ tablespoon thyme, 1½ teaspoons salt, 1 teaspoons pepper, and bay leaves (if using them) to the pot and stir.

7. 7

   Lay the chicken in one layer (it will be a tight fit, but you can do it!), skin side up, on top of the veggies and broth. Using a spatula, scrape any juices the chicken left on the plate into the pot (leave no flavor behind!). Close the lid, set the pressure release valve to "Sealing," hit the "Pressure Cook" or "Manual" button, and set the timer for 10 minutes.

8. 8

   Once the cooking cycle has completed, quick release the pressure. Using a slotted spoon, remove the chicken and veggies to a platter. Using an instant read thermometer, check the temperature of the thickest piece of chicken (without touching the bone). Chicken must be at least 165° F (75° C) to be safely consumed.

9. 9

   Add coconut cream and lemon juice to the broth in the Instant Pot and stir. Taste the sauce and adjust seasonings and lemon juice as desired. If the sauce is too coconutty, add salt and pepper until the coconut flavor dissipates.

10. 10

    If you would prefer a thicker sauce, whisk 2 teaspoons tapioca flour (or starch of your choice) with 2 teaspoons of cold water in a small bowl or measuring cup to make a slurry. Hit "Sauté" on the Instant Pot and wait until the broth begins to boil (this should only take a few seconds). While gently whisking the broth constantly, slowly add the slurry to the broth and whisk until the sauce is to your desired thickness. Hit "Cancel" on the Instant Pot; add chicken and veggies back to the pot and cover with the sauce OR pour the sauce on top of the chicken and veggies in the platter or bowl.

11. 11

    Serve the chicken fricassee on its own or over potatoes like the low FODMAP option of my Instant Pot "Garlic" Mashed Potatoes (Paleo, Whole30), white rice (low FODMAP), shirataki rice or hearts of palm rice (low FODMAP and Keto/low carb), or cauliflower rice (Keto, low carb, Paleo and Whole30 but not low FODMAP).