About the Recipe
This dish is loaded with protein that will assist with maintaining lean muscle which on a wellness journey can be some of the first disappear. The fibre is abundant with the zucchini, chickpea pasta, asparagus and shallots. This meal also is great for immune health, gut health and digestion.
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. |
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 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. |
Chilli | Aids calorie burning Vitamins A, C & antioxidants Reduces swelling and inflammation. |
Shallots | Improved circulation due to allicin that relaxes blood vessels Lower cholesterol, antioxidants that reduce bad cholesterol levels Prevents clots, sulfur compounds that assist in preventing dangerous blood clots Antibacterial and antiviral properties that fight illness Swelling reduction, antioxidants that fights ongoing swelling Vitamin A, C B6 that for nerve and cell assistance Low in calories, but adds sweetness when cooked |
Cayenne pepper | Capsaicin, triggers thermogenesis. This process generates heat and burns extra calories. Regular consumption can increase daily energy expenditure. Supresses appetite Stimulates the body to use stored fat. Reduces stored fat. Curbs sweet cravings and or fatty and salty foods. |
Zucchini | Low calories 1 cup is approx. 20 calories. High water content, ranges between 94% to 95% water. Fiber, fills your stomach reducing the urge to eat. Low GI, doesn’t spike blood sugar levels. Contains vitamin C, B6, B9, A & K. Contains Manganese & phosphorus they key minerals for bone strength, muscle contraction and energy production. |
Cumin | Increases sensitivity to insulin by keeping blood glucose levels stable. Can assist in signaling to the brain to stop eating. Reduces bloating by stimulating the liver to secrete bile to ramp up the activity of digestive enzymes. |
Cottage Cheese | High protein & low in fat, ½ cup is approx. 113g protein. Casein protein, keeps you full for longer. Preserves and builds lean muscle, provides a slow and steady supply of amino acids to repair and protect lean muscle mass while the body burns fat. Bone health, calcium & phosphorus work together to keep bones strong/ dense and reduces the risk of osteoporosis. |
Chickpeas | Plant-based protein, signal fullness and supresses appetite. Low GI, slows down glucose absorption and prevents insulin spikes. Soluble fibre, binds to excess cholesterol in the digestive tract assisting in expelling it before it has a chance to absorb. The fibre also ferments in the large intestine feeding the beneficial gut bacteria producing butyrate that reduces systemic inflammation, reducing the risk of bowel cancer and eliminating colon cell damage. |
Tomatoes | Potassium and lycopene, work together to lower blood pressure and lower cholesterol the lycopene also traps free radicals and lower the chances of some cancers. Vitamin C, stimulates collagen to keep skin firm Beta-carotene & lycopene assist the skin against long term UV damage Vitamin A, lutein & zeaxanthin, protect eyes from blue light and reduces age related macular degeneration Natural fiber, supports gut microbiome, prevents sharp blood sugar spikes and hydrates |
Asparagus | Almost calorie free. Soluble fibre, slows digestion and curbs hunger. Anit-Bloating, high amounts of amino acids is a natural diuretic and flushes out excess fluid and salt. Supports gut microbiome, contains inulin (a type of prebiotic fibre) that feeds good gut bacteria. Chromium, a mineral that assists the insulin do its job by regulating blood sugar levels. High water density, approx. 93% water. |
Ingredients
250g chickpea pasta
750g cherry tomatoes
3 chicken breasts
1 cup shallots
1 zucchini
250g asparagus
250g cottage cheese
2 bulbs garlic
1 tbsp paprika
½ cup fresh parsley
Preparation
In a large baking dish pour in your 2 punnets of cherry tomatoes, whole or halved there is no major difference.
NOTE: Keeping them whole will hold the juice in and avoid evaporation and save you additional dishes.
Position 2 whole bulbs of garlic with the top chopped off allowing each of the cloves to be exposed.
Optional nutritious vegetables are shallots, zucchini and asparagus. Chop both into larger chunks.
Place the chicken breast over the top of the tomatoes, this will allow you to bake without oil at the chicken will not be in direct contact with the bottom of the baking dish.
NOTE: if you like you could coat the chicken in hung yoghurt to trap in the moisture.
Sprinkle your seasonings over the top off the dish, I am using paprika, cumin and pepper. You can adjust the taste to your liking.
Place into an 200c / 392f preheated oven for 30 minutes but the true test is the internal temperature of the thickest part of the chicken. For safety reasons the internal temperature requires to be 75c / 165f.
Remove from the oven and allow to cool for 10 minutes.
Use two forks to shred the chicken.
There are so many ways to serve this chicken, you can get creative when it comes to your vegetable enhancements.
Now that the chicken and tomatoes have cooled, I am pouring a tub of cottage cheese and stirring to combine.
NOTE: If you go in too early and the dish is still pipping hot you run the risk of curdling the cottage cheese.
I have boiled some chickpea pasta drained and adding this to the baking dish.
To finish I will garnish with some freshly chopped parsley, pepper and a squeeze of lemon.