At BrewCity CrossFit, we work our butts off.  But moving fast and picking up heavy things is just one part of the fitness recipe.  Diet is hugely important for optimal fitness and performance.  The CrossFit diet is often summed up as “eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.”  To this end, we’ll be doing some kind of “paleo challenge” in the near future (details to come).  In the meantime, here’s a paleo recipe from BrewCity trainer/Chef Andy D. 

Tarragon Marinated Chicken Breast  with Sun Dried Tomato Ratatouille and Pan Sauce
Serves 2
Prep Time 20 Minutes, Cook Time 25 Minutes

For the Chicken:

• 2 Organic Bone In/Skin On Chicken Breast
  • You can order good ones here:  http://goodearthfarms.com/
• 2 T Chopped Tarragon
• 2 Cloves Garlic, Chopped
• ¼ cup Extra Virgin Olive Oil (or palm or coconut oil)
• Zest and Juice of 1 Lemon

Place chicken in shallow pan or Ziploc bag

Whisk remaining ingredients together

Pour over chicken and let marinate up to 24 hours

For the Ratatouille:

• 1 Small Yellow Squash
• 1 Small Zucchinni
• 1 Small Red Bell Pepper
• 1 Small Red Onion
• ¼ Cup Sun-Dried Tomato, Sliced
• 3 Cloves Garlic, Sliced
• Zest of 1 Lemon

Cut first four ingredients into ¾” cubes

Toss with tomato, garlic, and lemon zest

 For the Sauce:

• 1 Cup Organic/Low Sodium Chicken Stock
  • Pacific Brand works well
• 2 T Grass Fed Butter**
  • Kerrygold is the best. OrganicValleymakes a nice one as well
• Juice of 1 Lemon (use the lemon you zested for ratatouille)

 **Butter is not considered Paleo.  It is however, Primal and offers numerous health benefits, especially for active people.  For a good write up on its inclusion in a healthy diet, go here: http://www.marksdailyapple.com/grass-fed-butter/

 To Cook:

• This whole dish can be made in one good, oven-proof pan.  Cast iron works the best if you have it
• Pre-heat oven to 375 degrees
• Heat pan over medium high heat until very hot, about 3 minutes
• Season chicken with salt and pepper and place chicken skin side down in hot pan and pour over remaining marinade
• Leave chicken undisturbed (seriously, don’t touch it) for 3-4 minutes to get a nice crispy skin.  Flip chicken and move whole pan directly to oven
• Let cook for approximately 15 minutes.  Cooking time will depend on size of chicken breast.  If you have a thermometer, interior of breast should read 160 degrees
• Remove pan from oven and remove chicken from pan.  Do not pour out liquid in pan or wipe it out. Return pan to medium high heat
• Add ratatouille to pan and season with salt and pepper.  Let ratotouille cook for 3 minutes.  Don’t stir it or shake the pan at all.  Do 50 burpees instead, anything.  Just don’t move the vegetables around.  The goal is to get some caramelization on the vegetables.
• Once veggies have some color, stir or toss and cook for an additional two minutes
• Place ratatouille onto the center of two dinner plates and top with the chicken breast
• Return pan to stove and add chicken stock.  Reduce stock by half and add lemon juice and butter.  Remove from heat and swirl until butter is dissolved.  Pour sauce over chicken breasts and serve

 **Totally Non-Paleo addition.

Pistachio Crusted Goat Cheese

• 2 oz Goat Cheese formed into two small discs
• 2 T Crushed Pistachio

Roll goat cheese in crushed pistachio

Toast in cast iron pan after making ratatouille and before making sauce.