Category Archives: Dietary meals

Honeyed mustard chicken breast with steamed broccoli florets

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I like fast and fresh’n good food every day.
The nutrition of every day food is very important. You need 2 g protein per every body kilogram. So, if your bathroom scale displays 80 kg, you will need 160 g protein every day.
Keep in your mind, that 100 g chicken breast will give you 20 g protein. Calculate.

Breakfast, lunch, dinner are your main meals.
This meal is very fast to make, you can have it cold or hot for lunch or dinner.
The chicken breast will give you protein, broccoli is a very good antioxidant and rich in fibres.
When I prepare this meal, I usually make a bigger load and keep it in the fridge.

Ingredients
5 Chicken breasts without skin
1 TESCO broccoli

Mustard marinade
1 tbsp english mustard
1 tbsp dijon mustard
1 tbsp ginger-garlic paste
3 tbsp olive oil
1 tbsp honey
salt, black pepper

Method
Mustard chicken
Mix the ingredients together in a bowl and marinade the chicken breasts for 30 minutes. While the chicken breasts rest in the marinade, prepare the broccoli.

Steamed broccoli
Cut the broccoli florets, put into a microwave proof dish. Cover and cook on medium for 4 minutes. If you like softer broccoli, microwave longer. Put it aside.
Take an ovenproof tray. I am lazy, so usually I line the tray with parchment paper.
Place the breasts in the tray, pour over the marinade and bake covered on 180 C for 25-30 minutes.
When ready, take it out of the oven, let it rest for a while (10 minutes). Pour the marinade from the tray into a pan, bring to the boil, season with black pepper and salt, and thicken it with double cream or sour cream.

Slice the breasts, arrange on plates with the broccoli and serve with the sauce in a side bowl.

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Enjoy!

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Chicken, broccoli cheese frittata with salad

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Ingredients

1 chicken breast, cut to strips

200 g broccoli cut to small florets (fresh or frozen)

2 tbsp shredded mozzarella

2 tbs shredded cheddar

3 tbsp soured cream

1 whole egg

salt, black pepper

Marinade

1 tsp sumac

1/2 lemon juice

1 tbsp olive oil

salt, black pepper

Salad

Baby spinach

Iceberg leaves ripped by hand

Radicchio leaves ripped by hand

Cherry tomatos, halved

3-4 tbsp vinaigrette

Method

Butter a heatproof dish. Mix the marinade and toss the chicken strips wit it. arrenge on the bottom of the dish and bake it in the oven at 200 C for 10 minutes.

In the meantime cut the broccoli florets into small pieces, mix the two cheese and the soured cream together. Season with salt and black pepper.

Mix the ingredients to the salad in a bowl, season with salt and mixt with the dressing.

After 10 minutes take the chicken from the oven, arrange the broccoli florets on the chicken and spread the cheese mixture over them. Put the dish back to the oven and bake until it turns red.

When it is ready let it cool to room temperature and arrange on the plate with the salad.

Enjoy!

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Sumac marinated chicken breast with baby spinach-avocado salad

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Ingredienrs:

For one person

1 chicken breast 

2 garlic cloves

1/2 lemon juice

1 teaspoon sumac

1 tablespoon olive oil

Salad

1 handful of baby spinach

1 avocado diced

5-6 cherry tomatos halved

3 tbsp vinaigrette dressing

Cut the chicken breast into cubes or strips. Mix the marinade ingredients and rub the chicken pieces with it. Let it rest in this marinade for 30 minutes.

Heat 2-3 tbsp of oil in a pan and fry the chicken strips on both sides for 2 minutes.

Mix the salad with the dressing.

Serve, and enjoy!

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Hot spicy chicken with green leaves and mango salad

Another savoury chicken salad recipe to my diet.

Ingredients

1 chicken breast

2 tbsp ginger-garlic paste

1/2 tsp salt

coarse black pepper as you like

chili flakes as you like

Hot spice season mix from Lidl

Salad

Green leaves (iceberg, little gems)

Radicchio

Cherry tomato halved

1 can mango halves in juice

Salad dressing

3-4 tbsp mango juice

1 tbsp white wine vinegar

2 tbsp olive oil

salt, black pepper

Method

Cut thin slices from the chicken breast. Mix with the ginger-garlic paste, season with salt, coarse black pepper, chili flakes and Hot spice mixture. Fry in a pan until it gets white on both sides. Do not dry it!

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Tear the green leaves to bite size pieces, cut the tomatoes in half, mixt with the dressing in a salad bowl.

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Enjoy!

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Piri-piri chicken breast with pear and green leaves salad

 

Another savoury chicken salad recipe to my diet.

Ingredients

1 chicken breast

2 tbsp ginger-garlic paste

1/2 tsp salt

coarse black pepper as you like

chili flakes as you like

Piri-piri season mix from Lidl

Salad

Green leaves (iceberg, little gems)

Mange tout

Cherry tomato halved

1 can pear halves in juice

Salad dressing

3-4 tbsp pear juice

1 tbsp white wine vinegar

2 tbsp olive oil

salt, black pepper

Method

Cut thin slices from the chicken breast. Mix with the ginger-garlic paste, season with salt, coarse black pepper, chili flakes and piri-piri mixture. Fry in a pan until it gets white on both sides. Do not dry it!
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Take out the fried chicken pieces to a bowl or a plate and stir fry the mange tout.

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Tear the green leaves to bite size pieces, cut the tomatoes in half, mixt with the dressing in a salad bowl.

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Enjoy!

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Savoury chicken breasts with green leaf salad and avocado, pear and cherry tomato

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I need diversity in my diet, I cannot eat the same every day can I. I opened my fridge to find something to my salad. Earlier I found out that this time I will prepare a salad with savoury chicken breast pieces, avocado and pear slices, green leaves and cherry tomato. I will scatter it generously with coarse black pepper. I like the pungency of black pepper and the sweetness of fruits like mango or pear together.

Ingredients

Green leaves (little gems, iceberg)

1/2 avocado cubed

1/2 pear sliced

3-4 cherry tomato halved

pinch of salt

Dressing

2 tbsp pear juice

1 tbsp white wine vinegar

2-3 tbsp olive oil

salt coarse black pepper

Method

Dice the chicken breast, season with salt and black pepper. Heat vegetable oil until it’s hot. This time I fried the chicken pieces in aromatic oil. When it was hot, I added chili flakes and the chicken pieces. Fry for a minute when you see it turned white. Remove on a piece of kitchen paper to soak the excess oil.

Tear the lettuce leaves to smaller pieces and cut cherry tomatoes in half, cut the avocado to pieces and slice pear halves.

Whisk the ingredients of the dressing vigorously, season with salt and coarse black pepper.

Mixt the leaves, avocado, cherry tomato in a bowl, add the dressing and the chicken and the pear slices. Incorporate well.

Serve and enjoy!

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Prawn and zucchini spaghetti

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Prawn is very good protein source, zucchini can be a great partner to them.

This can be a warm salad as well.

Ingredients

150 g fantail prawns

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1 green zucchini shredded

1 yellow zucchini shredded

1 tablespoon chopped onion

1 tablespoon ginger-garlic paste

1 teaspoon piri-piri mixture

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Method

On  2 tablespoon vegetable oil stir-fry the prawns. Add the onion and the ginger-garlic paste. Stir fry for two minutes. Scatter with chili flakes, piri-piri mixture, salt, coarse black pepper if you like and fry for a minute more.

Add the shredded zucchini and fold continuously. We don’t have to cook the zucchini, it is ready when it is hot.

You can scatter parmesan over it if you like.

Serve and enjoy hot with a glass of Gewurtztraminer.

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Enjoy!

 

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