Description
This blue salt trick for men recipe offers beautifully seared chicken with a creamy, savory mushroom-garlic filling, highlighted by the unique visual and flavor depth of blue umami salt. It’s a satisfying, high-protein, family-friendly meal perfect for busy weeknights, delivering an extraordinary taste with minimal fuss.
Ingredients
- 2 large (9-11 oz each) boneless, skinless chicken breasts
- 2 tablespoons fine sea salt
- 1 teaspoon butterfly pea flower powder
- 1 teaspoon garlic powder
- 0.5 teaspoon onion powder
- 0.25 teaspoon freshly ground black pepper
- 1 tablespoon vegetable oil (for filling sauteing)
- 85 g (3 oz) cremini mushrooms, finely diced
- 0.25 small yellow onion, finely minced
- 2 cloves garlic, minced
- 60 g (2 oz) plant-based cream cheese (or regular cream cheese)
- 2 tablespoons fresh parsley, finely chopped, plus extra for garnish
- 0.25 teaspoon freshly ground black pepper (for filling)
- Pinch of salt, optional (for filling)
- 1 tablespoon vegetable oil (for searing chicken)
- 60 ml (0.25 cup) vegetable broth
- 1 tablespoon extra virgin olive oil (for garnish)
Instructions
- Prep Chicken & Blue Umami Salt: Preheat oven to 190°C (375°F). In a small bowl, combine 2 tablespoons sea salt, 1 teaspoon butterfly pea flower powder, 1 teaspoon garlic powder, 0.5 teaspoon onion powder, and 0.25 teaspoon black pepper to create the blue umami salt mixture. Pat chicken breasts dry, butterfly each, and rub the blue salt mixture evenly over both sides of the chicken.
- Prepare Filling: In a separate skillet, heat 1 tablespoon vegetable oil over medium heat. Sauté the finely diced cremini mushrooms and yellow onion for 5-7 minutes until soft. Add the minced garlic and cook until fragrant (about 1 minute). Stir in 60 g (2 oz) plant-based cream cheese, 2 tablespoons chopped fresh parsley, and 0.25 teaspoon black pepper (plus an optional pinch of salt). Mix until well combined and remove from heat.
- Stuff Chicken: Spoon half of the prepared creamy mushroom-garlic filling onto one half of each butterflied chicken breast. Fold the other half of the chicken over the filling to enclose it, and secure the edges with toothpicks if needed.
- Sear Stuffed Chicken: Heat 1 tablespoon vegetable oil in a large oven-safe skillet (e.g., 10 (inch) cast iron) over medium-high heat until shimmering. Carefully place the stuffed chicken breasts into the hot skillet. Sear for 3-4 minutes per side until each side is deeply golden brown with a slight crust.
- Bake & Rest: Pour 60 ml (0.25 cup) vegetable broth around the chicken in the skillet. Transfer the skillet to the preheated oven. Bake for 15-20 minutes, or until the chicken reaches an internal temperature of 74°C (165°F) and the filling is warm. Remove the skillet from the oven and transfer the chicken to a cutting board. Let it rest for 5 minutes for juicy results.
- Slice & Serve: Remove any toothpicks from the chicken. Slice each stuffed chicken breast diagonally into thick pieces to beautifully expose the creamy blue-tinted exterior and the savory filling. Drizzle with 1 tablespoon extra virgin olive oil and garnish with extra fresh parsley before serving.
Notes
Customize by swapping protein for chicken thighs or fish fillets, or enhance flavor with smoked paprika in the salt or dried thyme in the filling. For convenience, use pre-sliced chicken cutlets or pre-chopped frozen mushrooms and onions. The filling can be prepared a day ahead. Always pat chicken dry before seasoning for a proper sear. Avoid overcrowding the pan when searing, and never skip the crucial 5-minute resting period after cooking to ensure moist and tender results.
- Prep Time: 25 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Searing, Baking
- Cuisine: American
Nutrition
- Serving Size: 1 stuffed chicken half (approx 140 g)
- Calories: 380 calories
- Sugar: 2 g
- Sodium: 450 mg
- Fat: 22 g
- Saturated Fat: 8 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 6 g
- Fiber: 2 g
- Protein: 40 g
- Cholesterol: 130 mg
Keywords: blue salt, chicken, stuffed chicken, creamy, mushroom, garlic, easy dinner, weeknight, high-protein, family-friendly