Eating Dora's wonderful BBQ Pulled Chicken, from the Paleo AIP Instant Pot Cookbook, made me realise I haven't pulled enough chickens in my life. Whilst her version is rich, sweet and smoky, mine is designed to pack in a few more veggies and is decidedly toothsome in a savoury way since I've cut sweeteners out of my diet completely, including the starchy likes of sweet potatoes and plantain chips (boo). As much as I love them, it seems my gut has other ideas.
Did you know that the majority of nutrients can be found in a chicken's skin, fat, thighs, legs and wings and really not so much in the breast? I read that in Natasha Campbell-McBride's excellent "Put Your Heart in Your Mouth" recently and I'm telling you gone are the days when the boys in the house get the drummers and thighs, leaving us girls with the white meat. I'm not even sure how that happened in the first place but it was just the same when I as a child as I distinctly remembering my father carving a roast chicken and putting the leg (and thigh for that matter) on his own plate. Perhaps it's sexism haha ... maybe men have an innate sense that it is more macho to be chowing down paleolithic-style on a drumstick, whereas females are only good for a bit of breast (if you'll excuse the pun 😉 !).
I originally bought and used my Instant Pot with the sole intent of making broth - and it truly is a godsend for that. I mean, 90 minutes as opposed to 24 or even 48 hours on the stove and the olden days has just lost a contest. But now I'm making use of this wonder machine by cooking up stews and soups, and steaming my squashes in just a few minutes. How cool is that? And on the subject of cool, you can have this meal on the table in well under 30 minutes. Don't have an Instant Pot? Firstly, why on earth not? Secondly, not to worry, check out the instructions at the bottom of the page!
instant pot shredded chicken with tarragon and kale
Don't have an Instant Pot? Firstly, why on earth not? Secondly, not to worry, check out the instructions at the bottom of the page!
Print the recipe here
4-6 chicken thighs (1+3/4 lb/800g), bone in skin off
1 tbsp solid fat, such as lard
1 leek, thinly sliced
2 cloves garlic, minced
1/2 cup pumpkin purée
2 tsp dried tarragon
1 cup leftover chicken juice (see recipe) or bone broth
1 bunch lacinato kale, finely shredded
generous pinch sea salt
Put the chicken thighs into the pot of your Instant Pot, together with 1/2 cup water. Select manual (high pressure) and set the timer for 15 minutes. When the cooking time is up, force a release. Transfer the chicken to a warm bowl and pour the juices into a jug (there will be roughly 1+1/4 cups). Remove the bones from the thighs (save for making your next batch of broth) then, using a couple of forks, shred the meat and set to one side.
Wipe out the pot with kitchen paper and put back into the pressure cooker. Turn machine on to the sauté function. Add the fat and leeks, and cook for around 3-4 minutes until nearly softened. Tip in the dried herbs and garlic and cook a minute or two more. Now add the pumpkin, together with 1 cup of the liquid and stir to make a sauce. Bring up to a simmer then return the chicken to the pot, along with the kale and salt. Give it all a good mix and allow the chicken to reheat thoroughly and the kale to wilt down, but still retaining its colour. Add more liquid if needed, taste and add more salt if you like.
Serve over cauli rice or mash.
No Instant Pot? No worries!
Simply cook your chicken thighs in just the same way, only putting them into a lidded pan and simmering gently until done, around 20-25 minutes. Continue with the instructions above, using the same pan.
Looking for more recipes you can make in 30 minutes or less? Have a look at 30 MinuteMeals for the Paleo AIP ebook.
Thanks Kate for another great recipe 🙂 you have convinced me about the instant pot, after a lot of deliberation!
I am going to order one today.
I too have had to give up sweet pots and plantains. Have you had a SIBO test? I am just about to take another one to see if the herbals I took worked. Regards Suzanne.
Glad you like it, we certainly do in our house 🙂 and good decision on the Instant Pot, you will not regret it!!
No SIBO testing for me yet, I guess I should but I'm working on other options first.
So funny I just made this without your recipe but did spaghetti squash not pumpkin. Great recipe!
Great minds! 😉
Btw is there a reason you do bone in verse thighs without the bone?
Yes, I always leave the bone in where possible - extra flavour!
Just wondering what the purpose of the pumpkin puree is? Would it affect the flovor a great deal?
Hey Natalie, the purée is there to thicken the sauce. You could leave it out if you prefer.
Hi Kate, Is this the recipe you recommended that is good cold the next day? I can’t recall if it was this one or one that you made with turkey. Thanks! Susie
Hi Susie. I can't actually remember whether this is the one I recommended cold next day. I do actually like everything cold next day though, lol!
Thank you Kate, I’m sure it would be delicious warm or cold. Thank you for all your delicious and ultra nutritious recipes!
And thank YOU Susie, for trying them - and reporting back!
You really should re-post this recipe. It is one of my go to recipes that my husband and I love. One of the great things about using the instant pot is that the chicken can go in frozen when you you haven't planned ahead. I make this with either the suggested kale, gai lan, or bok choy. I've added carrots, used onions instead of leeks etc. It's a very forgiving recipe.
So happy to hear that Maiken. I tend to use my IP mainly for broth-making, but putting the chicken in frozen is a great idea. Love your other mods too.
Just found your site! I am recently on an elimination diet after nearly 20 years of vegetarianism (5 vegan!) This is quite the change in lifestyle for me. Your recipes have many similar attributes to what I like (and need!), lots of plant based flavor 🙂 I will be checking out other recipes. Thank you for your time & dedication in serving those with health issues by sharing your passion & creativity! 🙂
Hi Sarah, I'm so happy you found your way here. I wish you well with your healing, and hope you find many recipes here to help you along your journey.
Would this be good with Spinach instead of Kale
Yes, I would add two bunches and take off the heat straight away. It'll wilt down quicker than kale.
Hello. I'm doing Keto and need to know how many carbs this has. Do you have the nutrition info?
Hi Lola, I don't keep a formal track of macronutrients for each meal so I couldn't tell you. I have used myfitnesspal.com in the past though, which is a great site for tracking.