Pulled Herbed Chicken with Sautéed Carrot and Parsnip Mash (AIP/Paleo/LOW FODMAP)

By Rory Linehan

Ok, so sure the title of the recipe sounds a little fancy but let me assure you, making this dish is anything but!

The inspiration for this dish came from George at The Civilized Caveman. George recently released a video of how to shred/pull chicken in a flash (if you haven’t seen the video, check it out here). The first thing I thought to myself after seeing the video was that I needed to make this (I mean, who doesn’t love pulled anything!). So I ordered a hand-mixer from Amazon (this one, in-fact!) purchased some chicken from Whole Foods and was ready to rumble.

The recipe has also helped me with another aspect of my life, batch cooking. Both the chicken and the mash can be made in varying quantities, according to the size of your household and the amount of leftovers you wish to enjoy. The chicken lasts me at least 4 or 5 meals (I live alone!) while the mash for at least 2 to 3 meals. It’s a massive time saver for me, because prepare most of my meals individually.

So without further adieu, let’s get some chicken and mash onto your plate…

Pulled Herbed Chicken with Sautéed Carrot and Parsnip Mash (AIP/Paleo/Low FODMAP)

Serves 4

Preparation time:

• 15 minutes (but allow 4.5hrs for total cooking time)

Ingredients Pulled Herbed Chicken:

• 3 medium sized chicken breasts (skin on or off – it’s a choose your own adventure!)
• 1/2 cup of water
• 1 x tsp of Himalayan Pink Salt (sea salt will also work)
• 1 x tsp of ground thyme (the fresh stuff would work great too!)
• 1 x tsp of ground ginger
• 1 x tsp of ground sage

Ingredients Parsnip Mash:

• 1 pound/450grams of carrots (roughly equivalent to 8 large carrots)
• ½ pound/225 grams of parsnip (roughly equivalent to 5 medium sized parsnips)
• 1 x tsp of Himalayan Pink Salt (sea salt will also work)
• 1 x tsp of dried rosemary (add more or less to taste)
• 1 x tbs of your favourite fat (I used cage-free duck fat!)

Kitchen tools:

• 1 x Slow Cooker such as the Instant Pot
• 1 x Hand Mixer
• 1 x Saucepan
• 1 x Sharp knife
• 1 x Chopping board

Method Pulled Herbed Chicken:

1. Place the chicken breasts, salt, ginger, water and herbs into the slow cooker.
2. Set the slow cooker for 4 hours, place on cover and find a good book to read (note, if using the Instant Pot, simply set the slow cooker function for four hours – simple!)
3. Once the slow cooker has finished, place the hand mixer on low and lightly start mixing the chicken (exactly like George does in this video)
4. Set the chicken aside and start working on the parsnip/carrot mash (Note; if you really want to get ahead of the game, you can start working on the mash 30 mins before the chicken finishes – so that both dishes are ready at the same time).

Method Sautéed Carrot and Parsnip Mash:

1. Dice the carrots and parsnips into small rounds, the smaller you make them the easier it is to mash!
2. Place the diced carrots, parsnip, fat, salt and rosemary into the saucepan and set stove-top to medium
3. Place the lid over the saucepan until the carrots and parsnip are soft enough to mash (around about 10mins) ensuring to stir occasionally so that the mash does not stick to the bottom of the pan
4. Remove the saucepan lid and add extra fat as necessary (if the carrots and parsnip are sticking to the bottom, this is a sign that you’ll need extra fat). Then cook the mixture with the saucepan lid off, stirring frequently for 2 minutes or until the carrots and parsnip are slightly brown all over
5. Remove the saucepan from the heat and mash the mixture together
6. Serve with the Pulled Herb Chicken and your favourite salad. You may even wish to add your favourite fermented food, such as Fermented Ginger Carrots!
7. Enjoy (the most important step!)

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