About the Recipe
The benefits to consuming boiled chicken are simple, it is one of the purest ways to eat protein as there is no added fats or oils. Any fat that was on the chicken will melt off during the cooking process. Chicken is a high quality lean protein offering approximately 33g of protein per 100g consumed, this is close to ½ of the daily protein needs.
INGREDIENT | BENIFITS |
Chicken | Protein, repairs muscle, assists in bone health, tissue growth. B vitamin rich, high levels of B6 & B12 which benefits brain health and generates red blood cell formation Zink & selenium, regulate thyroid and boost immune system. |
Dill | Flavonoids fight cell damage Reduces bloating Contains potassium, manganese and calcium. |
Parsley | Contains iron, magnesium and calcium | Aids digestion | Vitamin K for bone mineral density | Aids blood clotting. |
Black pepper | Contains piperine which aids in vitamin and mineral absorption Fights cell damage Stimulates digestive juices |
Greek yoghurt | Protein, helps build muscle, repair muscle after exercise & assists in keeping you full. Calcium and phosphorus, working together they assist in bone density and generates energy. Postbiotic, strengthens the gut barrier, directly boosts immunity by stimulating antibody production. |
Garlic | Lowers cholesterol Supports blood pressure & regulates blood pressure |
Citrus orange & lemon | Tenderises meat, with the drastic reduction in salt the citrus assist in tenderising the chicken from the inside. Low calorie flavouring, assists in keeping the meat juice but allowing the fat to drain. Natural flavouring, deepens the flavour Antioxidants, assist in fighting disease. |
Olive oil | High levels of antioxidants that protect cells. Anit-inflammatory properties. Lowers bad cholesterol and actively protecting and improving good cholesterol. |
Clove (whole) | Anit-inflammatory properties. Rich in manganese, aids bone health & metabolism. Fights free radicals. Aids digestion. |
Cucumber | Low GI 96% water content Electrolyte delivery, with potassium and magnesium that hydrate cells more efficiently. K for bone mineral density | Aids blood clotting. Low calorie, 1 cup equals only 16 calories. Potassium counteracts sodium that lowers blood pressure. |
Ingredients
2 chicken breast
4 cups vegetable or chicken stock (optional)
1 tbsp 10g whole pepper corns
1 tbsp 7g whole cloves
1 stem fresh dill
1 stem fresh parsley
Tzatziki Sauce
1 cup 240g Greek yoghurt
1 80g Lebanese cucumber
1 15g tbsp lemon juice
2 cloves garlic
1 tbsp olive oil
1 tsp dill (optional)
pinch pepper (optional)
Dijon & Honey Sauce
1 cup Greek yoghurt
2 tbsp Dijon mustard
2 tbsp honey
Preparation
Place chicken breast in a pot avoiding coming into contact with other chicken, the sides of the pot and is deep enough to be submerged.
Over the top place your aromats, Sliver and Bite is using whole pepper corns & cloves, fresh dill and parsley from the vegetable garden.
Cover the chicken with cold tap water until the chicken in fully submerged.
Place on a medium/ high heat to bring to the boil then reduce to a low heat and barley simmering for 15 minutes.
NOTE: the cooking time will differ depending on the size of the breast.
The chicken will be fully cooked and safe to eat when the internal temperature reaches 75c / 167f.
NOTE: if you are using darker meat of the chicken eg. Thigh or drumstick ensure the temperature reaches 80c/ 176f
Remove from water and drip dry before placing it on a board to rest for up to 10 minutes ideally covered to trap in the heat and avoid moisture loss.
NOTE: allowing the chicken to rest locks in moisture and will continue to cook if you removed slightly before final temperature was reached.
Accompaniments and Garnish
Serve with beneficial vegetables such as asparagus, broccoli, Bussels sprouts and or sweet potato. Or a leafy green salad consisting of spinach, lettuce, arugula/ rocket and or kale.
Garnish with fresh dill and parsley along with a healthy dressing from above.