Rosemary, Buckwheat Flour and Flaxmeal Crusted Chicken with Cauliflower Rice and Steamed Broccoli

I made this dish tonight to share among myself and some fellow rugby coaches as we discussed the plans for the upcoming rugby preseason... great food that was VERY filling (due to the amount of coconut oil used) and gave us the energy needed to deliberate fairly late into the night...

Rosemary, Buckwheat Flour and Flaxmeal Crusted Chicken with Cauliflower Rice and Steamed Broccoli (Serves 4-6)

Ingredients:

Rosemary, Buckwheat Flour and Flaxmeal Crusted Chicken

1 cup buckwheat flour

1 cup flaxmeal (brown flax is my preference)

4-8 sticks of fresh rosemary (stripped and finely chopped)

4 garlic cloves (crushed and chopped)

chili powder

white pepper

cumin

6-10 tbs. coconut oil

1-1/2 chickens (cut up onto breast, thigh, drumstick pieces)

Cauliflower "Rice"

1 large head cauliflower (washed and grated in a food processor or with a cheese grater)

2 red bell peppers (diced into healthy chunks)

4-6 roma tomatoes (cut into eigths)

6 cloves garlic (crushed and chopped)

1 package sliced mushrooms

1-1/2 cups Low Sodium Chicken Broth

2 tbs. coconut oil

pepper (to taste)

Steamed Broccoli

3 large broccoli heads

garlic powder

1/2 fresh lime/lemon (to taste)

Preparation:

Rosemary, Buckwheat Flour and Flaxmeal Crusted Chicken

1. Preheat oven to 400 degrees.

2. Place a saucepan on the stove and heat on high

3. Mix all ingredients (except chicken and coconut oil) in a large bowl.

4. Add coconut oil to pan and gently stir to coat bottom of pan with a thin layer. If you desire more of a layer, feel free to add a bit more. If you have extra, chop and add some rosemary to the coconut oil as it heats to infuse the oil beforehand as well.

5. Take chicken (skin on or off) and pat dry with the dry mixture. Set aside while pan heats.

6. When oil is hot, carefully place chicken pieces in and allow to brown on one side before turning once.

7. When chicken is browned on the outside, place on a baking sheet and cover with foil.

8. Place the baking sheet on the bottom rack of the oven and let cook for 20 minutes.

9. When the 20 minutes is complete, turn the oven off, leave the chicken in the oven and let sit until ready to serve.

Cauliflower Rice

1. While the chicken in browning on the stove, heat the coconut oil in another pan on High.

2. Saute the garlic for 2-3 minutes before adding the red bell peppers.

3. Once the bell peppers begin to give off a sweet smell, add the mushrooms and stir.

4. Once the mushrooms have softened, add the grated cauliflower "rice" and stir constantly for another 2-5 minutes.

5. When the cauliflower "rice" begins to take on the color of the mushrooms and other sauteed vegetables, add the chicken broth, cover, and let simmer on high for approximately 5 minutes.

6. Take the cover off and drop the heat to medium or medium-high, while stirring and watching as the broth reduces. "Rice" is done when there is just a small amount of liquid left at the bottom of the pan.

Steamed Broccoli

1. Fill a large pot with water and heat on High.

2. Add desired amount of garlic powder to water and allow to boil.

3. When water is boiling, place broccoli in steamer and allow to steam for about 5 minutes or until crisp-tender.

Serving:

1. Place 2 scoops of cauliflower "rice" on the plate and top with the chicken.

2. Spoon 2 tabs. of juice from the baking sheet over the chicken.

3. Cut Broccoli heads into 1/2 or 1/3 and place 1 helping alongside the rice and chicken.

4. If desired, squeeze a small amount of lemon or lime over the broccoli.

Enjoy!