Paleo Creamy Garlic Chicken Skillet
Do you feel like you love creamy dishes but they just don't love you back? Many ulcerative colitis and Crohn's patients (myself included) are unable to tolerate dairy, especially if it is in the form of heavy cream in a recipe. However, it is hard to resist a delicious and indulgent creamy dish, especially when looking for comfort food.
Gluten-free and dairy-free for UC or Crohn's
I started making this recipe a few years ago when I first went gluten-free and was looking to clean up my diet even further. I also discovered that many Crohn's patients either follow a paleo or specific carbohydrate diet (SCD) so this recipe is perfect for those who avoid dairy and gluten in their diet, as well.
Whether eaten plain or with a side of choice, this dish is filling and hearty, yet surprisingly light with plenty of flavor. I especially like that it can all be cooked in 1 pan (for easier clean up!) and leftovers are just as tasty as when enjoyed fresh.
What is "ghee"?
You may be reading the recipe wondering what "ghee" is, or wonder why if it is called "clarified butter" if it is still safe to eat if you are lactose intolerant. Simply put, ghee is butter that has been simmered and then strained to remove all water. When this happens, it removes casein and lactose, which are common irritants for those who are sensitive to dairy. It also creates a delicious, nutty flavor and creates a higher smoke point (465ºF) making it perfect to use when pan-frying chicken or your favorite protein.
Creamy garlic chicken skillet ingredients
1 lb. boneless skinless chicken breasts
Salt and pepper
1 tbsp ghee
1 tbsp. ghee
1 head of garlic cloves, minced
1/2 cup chicken broth or stock
1 cup full-fat coconut milk
2 tbsp. lemon juice
1/2 tsp. paprika
1 tsp. Italian seasoning
1 tbsp. arrowroot starch (optional, to thicken sauce)
Creamy garlic chicken instructions
- Season the chicken breast on both sides with salt and pepper. Heat ghee over medium heat in skillet. Once the oil is hot, add the chicken and sauté for 4-6 minutes on each side until cooked and golden brown. Transfer cooked chicken to a plate.
- In the same skillet, over medium heat, melt ghee. Add the minced garlic and sauté for 2-3 minutes.
- Add the chicken broth, coconut milk, lemon juice, paprika, Italian seasoning, and arrowroot starch (optional) to the skillet. Whisk together. Simmer for 2-3 minutes for sauce to thicken and reduce heat to low. Return the chicken to the skillet, and spoon the sauce over the chicken. Garnish with parsley. Serve hot.
Crohn's and ulcerative colitis recipes
When it comes to cooking with IBD, we're all working from a different set of ingredients. Food sensitivities and dietary restrictions vary greatly from person to person, and there is no one diet recommended for Crohn's or ulcerative colitis. Check out our full list of recipes for more ideas – all from people who cook, eat, and live with IBD!
- calories: 322
- carbohydrates: 3g
- cholesterol: 118mg
- dietary fiber: 1.1g
- potassium: 343mg
- protein: 34.8g
- saturated fat: 9.2g
- sodium: 199mg
- sugars: 1.6g
- total fat: 18.4g
Disclaimer: InflammatoryBowelDisease.net does not provide any express or implied warrant toward the content or outcome of any recipe.
How open are you about being diagnosed with IBD?