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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.
Oat bircher muesli

Oat bircher muesli

Oat Bircher Muesli (Download as a PDF oat-bircher-muesli)

Serves 2

300 calories per serving

This muesli makes a great breakfast to start your day or even a nourishing snack (I like it after training or as a bedtime snack).

Oats are loaded with soluble fibre that aids digestion and helps keep you full whilst balancing blood sugar levels. One group of soluble fibres are the beta-glucans which have been shown to help lower cholesterol – good news for your heart!

 

Ingredients

80g rolled oats       img_0714

200ml fresh apple juice

70ml almond milk

Pinch of cinnamon

½ lime zested

1 tsp honey

1 apple, grated

1 kiwi, peeled and diced

½ pomegranate

1 tbsp toasted sliced almonds

 

Method

 

  1. Place the oats in a large bowl and cover with the apple juice, milk, cinnamon, lime zest and honey. Combine well and cover.  Place in the fridge for 20 minutes.
  2. Remove from the fridge and stir through the grated apple. Add more almond milk of a little too thick.  Top with kiwi and pomegranate.

 Download as a PDF (oat-bircher-muesli)