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Nutritional values:

Nutritional values:

Kcals

Protein

Carbs

Fibre

Fat

308 24,59

g

8,4

g

6,88

g

20,96

g

Kcals

Protein

Carbs

Fibre

Fat

597 36

g

32

g

4,3

g

35

g

SERVINGS

SERVINGS

Healthy Chicken Kiev

Garlic butter

3-4 cloves of garlic, crushed and chopped

150g butter

small handful of finely chopped parsley

zest of half a lemon

seasoning to taste

4 chicken breasts

200g polenta flour

1 tsp dried parsley

1 tsp oregano

½ tsp onion salt

seasoning to taste

1 egg

• Mix the garlic, butter, parsley, lemon zest together and season

to taste. Place a sheet of cling-film on your worktop and plop

the butter mixture into the centre. Wrap to form into a sausage

shape and either freezer if making beforehand, or chill in the

fridge while you prepare the chicken crust.

• In a bowl, place the polenta or ground almonds in the bowl and

add the parsley, oregano, onion salt and season to taste.

Combine well.

• In another bowl, add a beaten egg.

• Place your chicken onto your chopping board. Use a sharp knife

and make a deep pocket into the breast, making sure you don’t

cut right the way through the chicken!

• Remove the garlic from the fridge or freezer. Cut into thick

chunks and place 1 or 2 chunks into each of the chicken

pockets. You need to try to ensure the chicken is sealed –

dipping it into the egg and flour mixture will help give a protective

coating to prevent the butter leaking out.

• Dip the chicken into the flour, then the egg mixture, then into the

flour mixture for the final time. Place onto your greased baking

tray. You can pop these into the fridge to chill until you are ready

to cook them.

• Bake in the oven at 180c for 20-25 minutes until golden.

Warm Beetroot, Feta &

Walnut Salad

2-3 beetroots, peeled and cubed

2-3 parsnips, peeled and cubed

1 sweet potato, peeled and cubed

Coconut oil or olive oil

1 tsp. dried oregano

Sea salt

Black pepper

100g seasonal salad leaves, washed

1 red onion, sliced (or spring onions, sliced)

1 red pepper, sliced

1 tsp. coconut oil

50g Walnuts

100g feta cheese

• Preheat the oven to 200˚c

• Place the cubed root vegetables (all cubed to a

similar size) in a roasting tin.

• Sprinkle with oregano, sea salt, black pepper and a

drizzle of melted coconut oil or olive oil.

• Place in the oven and cook for 20 minutes, or until

soft and sweet.

• Meanwhile, place the leaf salad in your serving

dishes. Add the chopped red onion (or spring

onions) and the red pepper. Toss to ensure it is

evenly distributed.

• In a small sauté pan, add 1 tsp. coconut oil and your

pine nuts. Toast gently until they are just starting to

darken. Leave to one side.

• When the vegetables are cooked simply place in the

centre of your leaf salad.

Finish with a sprinkle of feta cheese and your

walnuts. Serve immediately

TODAY 15