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chicken

Pesto Chicken and veg

Pesto Chicken and veg

Chicken breast is the staple of any diet. Be that to lose weight, put on muscle mass or just to be healthy, chicken breast is at the heart of every meat eater diet!

It is packed full of protein with no carbs and very little fat which is great if you are watching your waistline but also means that it can often taste dry and bland! By adding pesto and baking in foil you solve these 2 problems in one go as well as limiting the mess as all is cooked together in one baking tray!

Off course you can make your own pesto, and I do believe fresh is best, but now a days you can find freshly made pesto (and other pasta sauces in tesco) so if like me you are short of time (or patience) that's the next best thing! I bought the Mattarello Basil Pesto at Waitrose

Now, pesto do have a good amount of fat in it, but they are all good and healthy fats that will help your chicken stay moist and also help keep you fuller for longer. 

This dish is suitable for those trying to lose weight and or on a low carb diet. If you need more carbs, you can always add some sweet potato or I thing it would go really well with buckwheat or quinoa!

Its good to note that I like my veg crunchy so if you prefer softer veg, I'd recommend to pre-cook it before adding to the chicken. 4-5min on a steamer should do the trick :)

Ingredients:

  • 6 Chicken Breasts
  • 150g of Fresh Pesto
  • Vine Cherry Tomatoes (about 6 small vines)
  • Broccoli, Green Beans and Baby Corn (enough for 6 portions), chopped in chunky pieces
  • Salt and Pepper to taste

Method:

  • Pre-heat the oven at 180ºC
  • Cover a roasting tray with foil
  • Place the chicken breast on the foil and put a good layer of pesto in each breast
  • Place 1 vine on top of each breast and add the rest of the veg. Also add a little salt and pepper to taste
  • Cover with foil and place in the oven
  • Bake it for 40 min at 180ºC

There you go! A heathy, tasty and diet friendly meal that takes less than 5 min to prepare (plus 40min of cooking), and makes very little mess! Perfect for all you busy people! :) 

IMG_4778.JPG
40mins at 180ºC

High Protein Stuffed Romero Pepper

High Protein Stuffed Romero Pepper

This recipe was inspired by a visit to Pearson's Room in Canary Warf. My friend ordered the ricotta and spinach stuffed Romero peppers and it looked amazing, but I looove my protein so to me it was missing something. 

The very next day I went to the supermarket to get the ingredients to try a high protein version of that! I went to look for Ricotta Cheese and came across this Feta and Greek Yogurt spread and being me, I couldn't resist but compare macros. The Feta spread was a little higher in protein (and fat) than ricotta and since I love Feta, that was the perfect excuse to try it out! And I can safely say it was a wise choice! It tastes soooo good! 

If you can't find it in your supermarket, you can have a go at making your on by blending feta cheese and a little Greek yogurt together... Trust me, it's worth it 👌🏻

 

Ingredients (makes 4):

  • 200g cooked chicken breast (diced)
  • 150g Shiitake Mushrooms (diced)
  • 180g of Feta & Greek yogurt spread (I used Odyssey)
  • 100g Spinach
  • 4 large Romero Peppers 

Method:

  1. Dry-Fry the mushrooms until tender,
  2. Add the chicken and spinach and stir until the spinach reduces;
  3. Add the Feta and Greek Yogurt spread and stir until all ingredients are mixed evenly;
  4. Cut the top of the Romero Peppers and clear out any seeds left in the pepper;
  5. Stuff the peppers with the warm mix and place them in a baking tray on a slight angle so the stuffing inside doesn't come out while cooking. 
  6. Put it in a pre-heated oven for about 30 min at 190°
  7. If like me, you like the edges of the peppers to be slightly burnt, grill or griddle the peppers for a further 5min 

 

Macros per Portion:

Calories: 203
Protein: 21.7g
Fat: 8.8g
Carbs: 10g
Fibre: 3.3g

Hunters Chicken

Hunters Chicken

 

A lot of people that are on a diet feel that they need to eat separately from the rest of their family.  But it doesn't need to be like that. There are plenty of healthy and tasty dishes that the whole family can enjoy. Just like the Chilli Con Carne Recipe, I am still to find someone that does not like Hunters Chicken!

This recipe is made with chicken thighs which are juicier than chicken breasts, but if you want to reduce calories/fats a little further, just do straight swap. I warn you though, it's no were near as tasty ;)

 

 

Ingredients:

  • 1Kg Skinless and boneless Chicken Thighs (roughly chopped)
  • 100g Pancetta
  • 4 Spring Onions (chopped)
  • 2 Garlic Cloves (chopped)
  • 4 Fresh Rosemary Springs (finely chopped)
  • 1 tin of Chopped Tomatoes
  • 1 tin Butter Beans
  • 125ml of Dry White Wine
  • Drizzle of olive oil
  • 1 teaspoon of sugar
  • 1 salt to taste
     

Method:

  • drizzle a little olive oil in a pan, once its hot add pancetta and stir for about 2 minutes.
  • Add chicken and spring onions and stir until the meat turns white
  • Add the white wine and let it simmer for a further 2 minutes.
  • Add rosemary, garlic, chopped tomatoes, sugar, salt and butter beans and let it simmer for 25 minutes.
  • Serve and enjoy!

For those members of the family not watching what they eat, this dish goes very well with a slice or two of rustic bread or focaccia!

Makes 6 portions. Each contains about:

396Kcals
Protein: 37.6g
Carbs: 5.6g
Fats: 21.5g
Fibre: 1.1