If you are trying to avoid having grains at dinner this would be a satisfying meal to have!
I have not used any kinds of grains and instead focused on the protein and vegetable carbohydrates nutrients.
This recipe includes :
Free range chicken – hormone and antibiotic free protein that is essential for our bodies – it is needed for tissue repair, is in enzymes that facilitate vital chemical processes in our bodies. Nine of the essential components of protein called amino acids must come from food. According to the US National Academy of Medicine you require to have 7 gms of protein for every 20 pounds of body weight daily
Spinach – low in carbohydrates as it is mainly fibre. It is rich in vitamins like:
- Vitamin A which is essential for , Vitamin C that is a powerful antioxidant that enhances immune function,
- Vitamin K1 which is essential for blood clotting,
- Folate which is vital for pregnant women for cellular development
- Iron which is helps make haemoglobin, that carries oxygen to your body’s tissues
- Calcium which is important for bone health and it also helps in the working of the muscles, nervous system and heart
It is also replete with minerals like :
- Potassium which helps with muscle contractions, nerve signals, reduces blood pressure, water retention, can prevent against strokes, osteoporosis and kidney stones
- Magnesium is essential for muscle maintenance, healthy nerve function, enhancing our immune system, aiding in maintenance of strong bones
Ingredients:
Free range chicken breasts – 600 gms
Frozen organic spinach – 1 cup
Sundried tomatoes – 1 1/2 tbsps
Capers – 1 tbsp
Cumin seeds – 1 tsp
Dry chilli flakes – 1 tsp
Garlic cloves – 4
Olive oil – 2 tbsp
Sea salt – 1 tsp
Method:
1.Slow cook the garlic cloves and cumin seeds in olive oil for 5 mins till golden
2. Cook spinach in this oil and then add capers, sundried tomatoes, chilli flakes and sea salt – just for 2-3 mins and then pour this mixture over the chicken breasts
3. Grill the chicken with all of above for 20 mins
As side dishes you can make a tasty lightly cooked Fine green beans with Kale and Shiitake mushrooms.
Ingredients for the beans and kale :
Fine green beans – 2 cups
Kale – 2 cups
Garlic pods – 4
Whole Red chilli – 2
Sea Salt – 1/2 tsp
Cracked black pepper – 1/2 tsp
Basil leaves – 2 – 3
Olive oil – 1 tbsp
Method:
1.Heat the garlic pods on low fire in the olive oil
2. Add in the fine beans, kale, basil, whole red chillies
3. Sprinkle Salt and black pepper
4. Cook for 5 mins and serve
Ingredients for the mushrooms :
Shiitake mushrooms – 2 cups
olive oil – 1 tbsp
Garlic pods – 1
Organic Soy sauce – 1 tbsp
Cracked black pepper – 1/2 tsp
Red chilli flakes – 1/2 tsp
Method:
Stir fry all the ingredients above for 2 – 3 mins and serve.
Enjoy this grain-free yet energy and nutrient rich dinner!
Healthy Balance 