About the Recipe
The fact that this tray is bursting with bold flavours is a given however it’s the intent of the heat that makes it so beneficial to assisting with weight loss. It is well known that capsaicin that is contained in chillis boosts metabolism, reduces apatite, increases fat oxidation and improves satiety.
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. |
Red Onion | Low in calories Quercetin, a potent antioxidant that deters fat accumulation & stimulates pathways to dissolve stored fat. Chromium, reduces sudden cravings & regulates blood sugar levels. Fibre, packed with soluble fibre (inulin) which slows digestion. Microbiome support, prebiotic that assists beneficial gut bacteria. |
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. |
Brussels sprouts | Vitamin K, for bone mineral density | Aids blood clotting. Vitamin C, supporting tissue repair, immunity and assists in iron absorption Fiber, feeding good gut bacteria, assisting in healthy bowel movements and blood sugar spikes Glucosinolates and Sulforaphane, that fights inflammation and cell damage also anti-cancer plant compounds that assist in detoxification and removing carcinogens from the body Potassium and antioxidants, kaempferol that help blood pressure regulation and assist in calcium buildup in the arteries |
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. |
Ginger (powdered) | Shogaol, is produced when dried and can assist in long term anti-inflammatory properties by targeting systemic warming. Shogaol also can assist in burning extra calories. Easier on sensitive stomachs. Highly concentrated 1 tsp of fresh is equal to ¼ tsp of powdered. |
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. |
Broccoli | Vitamin C, one cup is 90% of your daily intake, supports immune system. Sulforaphane production, chewing activates glucoraphanin said to assist in preventing cancer cells from forming Vitamin K, assists in bone mineralisation and blood clotting Calcium and magnesium, supporting long term bone density and keeps cartilage healthy, slows osteoarthritis Soluble fibre and antioxidants bind to bile in the gut which assists in lowering bad cholesterol, prevents constipation and promotes healthy digestive tract and lowers rise of colon cancer |
Cauliflower | Calorie deficit support 100g chopped cauliflower is equal to 25 calories which assists in volume eating. High in fibre and water content, this combo swells and triggers the stomach stretch receptors. Low GI, wish an almost 0 GI this prevents sharp insulin spikes. Indole-3-carbinol, this compound helps balance hormone levels which can deter fat storage. |
Ingredients
PROTEIN
2 chicken breasts
VEGETABLES
1 head of broccoli
1 head of cauliflower
1 large red onion
1 can of chickpeas
5 Brussels sprouts
MARINATING OIL
1 cup olive oil
1 tbsp cayenne pepper
1 tbsp cumin powder
2 tbsp fresh ginger powder or 1 tbsp powdered ginger
CHILLI YOGHURT PASTE
2 cups hung yoghurt
2 jalapeños or 1 green chilli
2 stems fresh parsley
2 cloves garlic
1 tbsp lemon juice
1 tbsp cracked pepper
Preparation
VEGETABLE & CHICKEN
CUT
Chicken into 1inch square pieces
Onions into bite size pieces
Broccoli & cauliflower into large florets
Brussels sprouts in half
Garlic into smaller chunks
WASH
Chickpeas
NOTE: this is a preference due to any ingredients that many be in the brine and also removes any metallic taste and or slim.
The add the chicken and vegetables to a large bowl ensuring you break apart the onion.
NOTE: if your bowl isn’t large enough you may need to use two bowls when adding the marinade.
In a food processor or blender add olive oil, ground cumin & cayenne pepper and roughly chopped red chilies.
Finely grate the garlic and ginger and add to the processor.
Blitz for no longer than 25 seconds, just enough time to combine the ingredients.
Pour over the chicken and vegetables and mix well.
NOTE: I used some gloves as the cayenne pepper can stain your fingers and not to mention the heat from the fresh chillies can cause some issues.
Dump the marinated chicken and vegetables onto a large baking tin. Ensuring it is one single layer to prevent too much steaming and scraping any leftover marinade onto the vegetables.
Into a preheated oven at 200c / 392f for 50 minutes.
NOTE: you will want to ensure at the halfway mark you are removing the tray and turning over the chicken and vegetables to ensure even cooking and crisping.
CHILLI YOGHURT PASTE
In a food processor or blender add hung yoghurt, roughly chopped green chilli, final grated garlic & ginger, parsley, black pepper and lemon juice.
NOTE: it’s imperative to hang the yoghurt to drain as much of the liquid out to keep the mixture as thick as possible.
Blitz until combined and place in the fridge until ready to serve.
PLATING UP
Place the desired amount of the chilli yogurt paste onto the plate.
Followed by a few cups of the vegetables and chicken.
GARNISH
Chopped parsley and a squeeze of lemon.
Trust me you may have trouble only having one sever. The beauty is this meal is packed with fibre and cruciferous vegetables ads bulk to the plate which will fill you up.