Fancy a new idea for a light supper this evening? Look no further! My Chicken with garlic, lemon, herbs and rocket, cherry tomatoes and pecan salad is a low carb meal packed full of nutrients and lean protein. My champion ingredient in this recipe is the pecan nuts. Not only do these little gems add a tasty crunch and flavour to the dish but they are a great source of Vitamin E. They are also packed full of goodies like magnesium, potassium, calcium, zinc... the list goes on and on! This recipe serves 1 and all the nutritional values are at the bottom of the page so you can see exactly what you are eating. Why not have a go and tweet and instagram your pics to me with #EatClean Order my book now at: http://bit.ly/eatcleanbook Enjoy! Love, Ching x Chicken with garlic, lemon, herbs and rocket, cherry tomatoes and pecan salad cherry tomatoes and pecan salad Fried rice is really comforting and, cooked as here, it’s full of nutrients, too. Brown rice is a complex carbohydrate, meaning that it releases energy slowly. It’s packed with fibre to keep you full, and high in selenium, manganese and antioxidants. Eggs are a must-have for me in any fried rice and they are a good protein source. The veggies provide a host of vitamins and minerals and add some great texture to the dish.This is a low-carbohydrate lunch that delivers lean protein and plenty of nutrients. The chicken in this dish is truly delicious, infused with all the flavours of the garlic and herbs. Rocket is a rich source of certain phytochemicals, which have anti-cancer properties, and an excellent source of vitamins A, B-complex and C, which boost immunity and neutralise harmful free radicals. Pecans add a delicious crunch and flavour to the dish and are an excellent source of vitamin E, which promotes beautiful skin. They are also a very rich source of several important B-complex vitamins and minerals such as manganese, potassium, calcium, iron, magnesium, zinc and selenium. 1 free-range or organic skinless chicken breast 1 garlic clove, crushed, peeled and grated 1 sprig of thyme 2 teaspoons rapeseed oil 1 lemon, ½ juiced and ½ sliced into wedges to garnish 1 pinch of sea salt 1 pinch of cracked black pepper FOR THE SALAD 100g/3½oz rocket leaves, washed and drained 4 cherry tomatoes, halved 1 tablespoon extra-virgin olive oil 1 pinch of sea salt 1 pinch of cracked black pepper 1 small handful of toasted pecans Place the chicken breast on a board, cut into the flesh along one side (without cutting all the way through), then open it up. Cover the chicken with a piece of cling film and, using a rolling pin, lightly pound to flatten it to an even thickness. In a small bowl, mix together the garlic, thyme and 1 teaspoon of the rapeseed oil. Add the chicken breast and turn to coat it well. Heat a wok (or pan) over a medium heat and add the remaining rapeseed oil. Add the chicken breast and cook for 2–3 minutes on each side until golden. Add the juice of half the lemon over it and season with the sea salt and black pepper. Toss all the salad ingredients together in a bowl. Transfer the chicken and juices from the wok to a serving plate and serve with the salad. Garnish with the lemon wedges and eat immediately. Per Serving Cals Protein (g) Carbs (g) Sugars (g) Fat (g) Sat Fat (g) Fibre (g) Sodium (mg) 434 33.6 7.4 5 30.8 3.4 3.6 304
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