Month: April 2016

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Gluten-free chicken stir-fry with courgette noodles

Gluten-free chicken stir-fry with courgette noodles

Chicken stir-fry with courgette noodles

Serves 2

356 calories, 13.4g fat, 6g sat fat, 19.7g carb, 14.7g sugar, 33.5g protein, 11.5g fibre, 2g salt

Rich in: potassium, calcium, magnesium, iron, zinc, vitamins A, C and B complex

 

Veg-swaps are a health trend that is here to stay and offer a great way to replace carbohydrates in your recipes, which is useful if you’re trying to lose weight.  The bright colours in this dish mean you’re getting a great supply of valuable phytonutrients, which are pigments in plants that may help to protect the body from diseases such as those of the heart.  Shiitake mushrooms contain beta-glucan polysaccharides that have been shown to help enhance the immune system as well as vitamin D, which is lacking in many peoples diets, especially during the winter months.

Tamari is a gluten-free alternative to soy sauce and has a lovely rich flavour adding depth to the dish.  If you don’t eat meat then try adding a legume or pulse such as chickpeas or soya beans, which will add protein to the dish.  You could also throw in a handful of nuts such as cashews, pumpkin seeds or lentil sprouts for a little crunch. Furikake is a Japanese blend of sesame seeds and seaweed, which add an umami flavour to the dish as well as a source of iodine.

 

Ingredients

 

1 tbsp extra virgin coconut oil

1 large chicken breast, thinly sliced

1 lime, juiced

200g tenderstem broccoli, trimmed

1 red chilli, sliced thinly

1 inch piece of ginger, sliced into matchsticks

1/2 red onion, finely sliced

1 long red pepper, sliced into thin strips

2 garlic cloves, crushed

125g shiitake mushrooms, sliced

3 courgettes, julienned

1 tbsp coriander, chopped

2 tbsp tamari

1 tbsp ferukake

 

Method

  1. Heat the oil in a wok.  Once hot add the chicken and fry for 5 minutes until cooked through.
  2. Squeeze the lime juice into the wok and cook for a further 1 minute.
  3. Add the broccoli, chilli, ginger, onion, red pepper, garlic and mushrooms then fry for 3 minutes until tender.  Add a splash of water during cooking to steam the vegetables and help them to cook.
  4. Take the wok off the heat and stir in the courgette, coriander, tamari and ferukake.
  5. Divide between two plates and serve.

 

Download recipe as a PDF (chicken-stir-fry-with-courgette-noodles)

Turmeric chicken with Asian coconut slaw

Turmeric chicken with Asian coconut slaw

Great low calorie light supper option

Serves 4

340 calories, 9.9g fat, 4.7g sat fat, 16.9g carbohydrate, 13.3g sugar, 40g protein, 7.6g fibre

 

This nourishing salad contains many spices including turmeric, which has been shown to help reduce inflammation in the body as a result of its active ingredient called curcumin.  This salad is also rich in iron, magnesium and vitamins B6, C and A.   Red cabbage and carrots are rich in antioxidant phytonutrients including beta-carotene and anthocyanins that may help to reduce the risk of diseases such as heart disease and cancer.  If you don’t eat meat then try with a firm white fish such as monkfish or halibut.  This dish would also work well with firm tofu, which is a great alternative for vegans (replace the fish sauce with light soy or tamari sauce).

 

Ingredients

 

Spice Rub

 1 1/2  tbsp curry powder

1/2 tsp sea salt

1 tsp paprika

1/2 tsp ground cumin

1/2 tsp ground coriander

1 tsp turmeric

1/2 tsp ginger

 

4 large chicken breasts

1 garlic clove, crushed

2 tsp extra virgin olive oil  

 

Salad  

½ red cabbage, finely shredded

½ white cabbage, finely shredded   

½ cucumber, de-seeded and julienned

2 carrots, julienned  

1 handful of beansprouts

1 small handful of coriander, chopped

1 small handful of mint, chopped  

1 small handful of Thai Basil, chopped (leave out with if you can’t find it)

1 handful of raw roasted peanuts, lightly crushed

 

Dressing

1 tbsp fish sauce

100ml light coconut milk

1 tsp palm sugar (or Demerara)

1 lime, juiced

1 chilli, chopped

½ lemongrass, chopped

1 small garlic clove, chopped

1 small handful coriander

 

Method

  1. Combine the spices in a small bowl.
  2. Rub the chicken with the crushed garlic and olive oil.
  3. Place the chicken in a large bowl and add the spices. Combine well so that all the chicken is coated.
  4. Prepare the salad by combining the vegetables, herbs and peanuts in a large bowl.
  5. Prepare the dressing by placing the ingredients in a small blender and blitzing until smooth then set aside.
  6. Place a griddle pan on a medium heat and leave to heat up.
  7. Meanwhile, one at a time, place the chicken breasts on one half of a large sheet of clingfilm, fold the clingfilm over so that the spices are sealed in and gently bash with a rolling pin until about 1 cm thick.
  8. Place the breasts on the griddle and cook for 5 minutes on each side until cook through.
  9. Add the dressing to the salad and combine well.
  10. Serve one chicken breast on a plate with a generous mound of Asian slaw.