Pollo a la mantequilla bajo en FODMAP en Instant Pot (Paleo, Whole30, Keto)

Ingredientes

• 2 large boneless skinless chicken breasts (about 1 pound total)
• 2 tablespoons garlic-infused olive oil
• 2 teaspoons garam masala
• 1 teaspoon ground coriander
• 1 teaspoon paprika
• 1/2 teaspoon ground turmeric
• 1/2 teaspoon cayenne (more or less depending on your desired heat level*)
• 1 teaspoon salt
• 1/4 teaspoon ground black pepper
• 2 tablespoons garlic-infused olive oil
• 1/2 cup leek, dark green leaves only, finely-chopped
• 1 tablespoon fresh ginger, grated, or 1/2 teaspoon ground ginger
• 1/2 cup low FODMAP chicken bone broth (homemade or store-bought)
• 14 ounce can diced tomatoes with juice
• 1/2 cup coconut cream, or heavy cream (lactose-free if needed) if not needing Paleo/Whole30
• 3 tablespoons ghee, or butter if not needing Paleo/Whole30
• Fresh parsley, chopped, for garnish (optional)
• 1 cup white basmati or white long grain white rice
• 1 cup cold water

Preparación

1. 1

   A minimum of 2 hours prior to cooking: (but preferably the night before), dry chicken breasts with paper towels and place in a small mixing bowl. In another small bowl or measuring cup, whisk together marinade ingredients and pour marinade over chicken breasts. Using tongs (and not your hands as the marinade will stain them red), flip chicken breasts as much as necessary to fully coat in the marinade. Cover bowl with plastic wrap and refrigerate until ready to cook.

2. 2

   When ready to cook, finely-chop leek leaves and grate ginger. Hit the “Sauté” button on your 6-quart Instant Pot, 8-quart Instant Pot, or a comparable pressure cooker and add 2 tablespoons garlic-infused olive oil. Once the display on the Instant Pot reads “Hot,” add leek and fresh ginger (if using fresh - hold off on adding the ground ginger) and sauté for 2 minutes, stirring frequently.

3. 3

   Hit “Cancel” on the Instant Pot. Add chicken bone broth and scrape the bottom of the pot clean with a plastic spoon or spatula (I love my Instant Pot spatula). Add canned tomatoes with their juice and ground ginger (if you didn't use fresh in step 2) to the Instant Pot.

4. 4

   Follow these instructions very carefully: Remove bowl of marinated chicken breasts from the refrigerator. Remove and discard plastic wrap from the bowl. Using tongs, place chicken breasts on a small plate. Using a spatula, scrape every last bit of marinade from the bowl into the Instant Pot and stir to combine with everything else in the pot. Place chicken on top of tomatoes, ensuring they are not touching the bottom of the Instant Pot but are resting on the tomatoes. Scrape any juices or marinade left from the chicken on the small plate into the pot, close the lid, set the pressure release valve to “Sealing,” hit the "Pressure Cook" or "Manual" button, and set timer for 5 minutes. Once the cooking cycle has completed, allow pressure to release naturally for 10 minutes, and then release any remaining pressure. Hit the "Cancel" button.

5. 5

   Open lid. Using a fresh set of tongs, remove chicken to a cutting board. Using an instant read thermometer, check the temperature of the thickest chicken breast. Chicken must be at least 165° F to be safely consumed. Allow the chicken to rest on the cutting board.

6. 6

   While the chicken is resting, using an immersion blender, carefully (and slowly if the liquid gets splatty) blend the remaining contents of the Instant Pot until smooth, and set aside to cool. Chop chicken into small, bite-sized pieces (about 1-inch in size). Add coconut cream (or heavy cream) and ghee (or butter) to the Instant Pot and stir well to combine. Finally, add chicken pieces and any juices from the cutting board into the pot and stir to coat in the sauce.

7. 7

   Serve over a starch component, such as the low FODMAP option of my Instant Pot “Garlic” Mashed Potatoes (Paleo and Whole30), basmati rice (low FODMAP but not Paleo/Whole30), or cauliflower rice (Paleo/Whole30 but not low FODMAP).

8. 8

   UPDATE: Pot-in-Pot Rice: to cook white basmati or long grain white rice along with the chicken (which are low FODMAP but not Paleo/Whole30), you'll need an oven-safe stainless steel or glass bowl (I use this one. It's stainless steel, 1.5-quarts and 7.25 x 7.25 x 3.75 inches in dimension). Pour 1 cup of rice into a fine mesh sieve and rinse with cold water. Pour rice into the oven-safe bowl. Add 1 cup cold water and stir. Place the trivet that comes with the Instant Pot inside the pot on top of the chicken so that it is level (more or less). Place bowl on top of the trivet. Close lid; set timer for 5 minutes. Allow for a 10 minute natural release, then manually release any remaining pressure. Open lid. Wearing hot pads, carefully remove the oven-safe bowl from the Instant Pot. Fluff rice with a fork and serve.