The Wholefood Warrior's Flattened Chicken with Satay Slaw


Our guest nutritionist, Eva Humphries of the wellness blog Wholefood Warrior, is back with another nourishing recipe:

Chicken is a great lean source of protein that’ll keep you perfectly full without compromising your waistline. If, however, your experience of cooking chicken breast has been dominated by creating a dry, tasteless piece of meat then this fool proof recipe is for you.

By ‘flattening’ the chicken breasts, the required cooking time is reduced and the meat is tenderised. The end results is a succulent and supremely healthy dish, especially if you employ a good, solid cast iron griddle pan for the job.

Of course, eating chicken alone wouldn’t be enough to keep you healthy. Vegetables are the main source of vitamins and minerals required for optimum health. Putting them in a slaw ensures that those all-important veggies retain most of their nutrient content.

For this colourful slaw, red cabbage and carrots were used. They add a welcome crunch and sweetness to the chicken but above all, they fill your plate with the kind of nutritious stuff that’ll have you glowing for the rest of the day!

In fact, research indicates that the consumption of foods naturally high in carotenoids can make you appear more tanned, even without sunbathing. Carotenoids are yellow, orange and red pigments present in carrots, red cabbage, pumpkin and leafy green vegetables. If a vegetable tan isn’t your thing then carotenoids are also highly beneficial for eye, lung and cardiovascular health. Whatever your motivation, this recipe will do you some good.

Ingredients for 2:

2 x Organic or free range chicken breasts

1 Tablespoon of rapeseed oil

1/4 Red cabbage, thinly sliced

1 Medium carrot, grated

2 Teaspoons of peanut butter

1 Teaspoon of tamari or soy sauce

1 Teaspoon of honey or maple syrup

Juice of half a lime.

Method:

- To flatten the chicken, put a single chicken breast between two sheets of cling film and bash with a rolling pin until it is 1/2 inch thick. Repeat with the second chicken breast

- Brush the chicken breasts with the rapeseed oil

- Heat a griddle pan on a high heat and cook the chicken breasts for 3 minutes on each side. Check that the chicken is fully cooked by cutting one in half

- Allow the chicken to rest whilst you make the satay slaw

- Put the thinly sliced cabbage and grated carrot in a large bowl

- In a small bowl or mug, mix the peanut butter, tamari, honey and juice of half a lime with a tablespoon of water. Stir until well combined

- Pour the satay sauce over the cabbage/carrot mix and stir until well coated

- Serve the slaw and chicken with some salad and new potatoes.
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