Paleo-friendly fried Chicken with Italian Herbs, served with fresh Cucumber, Broccolini and...
5 - 10 mins
- 1 tablespoon Coconut Oil
- 2 Chicken breasts
- 1 whole Lebanese Cucumber
- 10 to 12 Florets of Broccolini
- 1 Avocado
- Italian Herbs Dried Mix (Marjoram, Basil, Red Bell Peppers, Rosemary, Oregano, Parsley, Thyme)
- non stick frypan
- gas or electric cooker
Here's one of our favourite breakfast meals. Yes we said breakfast. While it looks more like a typical dinner meal, this is actually a perfect way to start the day. Of course its suitable for lunch or dinner too. This nutrient dense meal covers all of your healthy dietary needs: Protein, Healthy Fats, Fibre, Vitamins and Minerals, and some healthy Carbohydrates. It's really a typical meat and two veg meal, with the added bonus of avocado on the side which works wonders to soften the texture of the chicken when combined. The Italian Herbs atop the chicken gives an aromatic, and fresh flavour that is enough to give this meal plenty of taste.
First, take two chicken breasts and slice into smaller strips, preferably thin, wide pieces. Heat some Coconut Oil (Extra Virgin is best) in a non-stick fry pan and when hot, place your chicken strips into the pan. Take your Italian Herbs and sprinkle over your chicken pieces. We like plenty of flavour, so we cover with a generous amount of herbs, but feel free to adjust based on your tastes. While this is cooking on one side, slice some fresh cucumber and place on your plates. After a few minutes, flip the chicken and continue to cook for a few more minutes. The Italian Herbs will be seared into the chicken. While this is cooking, place some fresh Broccolini (Or Broccoli florets) in a microwave dish and heat for 1 - 2 minutes. You may wish to steam your Broccolini instead. If you do, make sure you start heating the water at the same time as you start frying the chicken. Once the chicken is lightly golden on each side, serve it up. Lastly, slice an avocado in half and distribute the avocado amongst the plates. Voila!
Who would think that such a simple 'Meat and 2 Veg' meal could be so good for you? Let's start with the Chicken, which provides a high dose of muscle-building protein. Beyond the protein, Chicken is a very good source of Selenium which helps regulate your Thyroid, strengthen your Antioxidant defence systems and your immune function. Combine this with Niacin to protect the brain, and B vitamins for energy, along with some good quality animal fat for fuel stores, chicken is an all-round good guy (bird?). By cooking in Coconut Oil, you're making sure you aren't consuming oxidised, harmful fats, while also consuming a rare source of Medium Chain Fatty Acids. (We'll post more on the benefits of Coconut Oil in a later article!). For now you can learn more about Coconut Oil over at Living Paleo.
The Italian Herbs consist of Marjoram, Basil, Red Bell Peppers/Capsicums, Rosemary, Oregano, Parsley, and Thyme. These herbs are rich in Anti-oxidants which protect your cells and DNA and slow down the ageing process, along with anti-anti-inflammatory and anti-bacterial benefits, plus a host of vitamins, minerals and fibre. Sure you're only consuming a small amount, but these flavoursome garnishes pack a whole lot of health into them.
Finally you have the fresh vegetables and Avocado. Avocado is well known as a great source of healthy fats that help fight inflammation. New research is also identifying that consumption of Avocado increases your ability to absorb crucial carotenoid antioxidants. Cucumber and Broccolini are a great source of dietary fibre, antioxidants, Polyphenols and Lignans. Lignans in particular reduce your risk of heart disease and cancer. So all in all this is one very healthful, Paleo dish that provides tons (well grams, but still) of nutrition.