[Recipe] Chicken dressed in garlic yoghurt with black bean and quinoa patties

Recipe – Garlic Chicken

A delicious healthy recipe commissioned from Sleekgeek Success Story turned Coach,  Sylvia Frank.

Carefully designed to fit in with the Sleekgeek Food ListHealthy Meal Template, and  Portion Control Guide.

Details

  • Recommended for: Lunch.

Ingredients

  • Protein
    • 4 skinless, deboned chicken breasts.
    • 1 cup low-fat Bulgarian yoghurt.
  • Veggies:
    • Side Salad made with:
      • 4 cups shredded lettuce
      • 2 diced tomatoes
      • Half a cucumber, sliced
      • Half finely chopped red onion.
      • Finely chopped chives (optional)
  • Smart Carb
    • Quarter cup uncooked quinoa
    • 1 x 425g canned black beans
    • 1 tbsp coconut flour.
  • Healthy Fat
    • 20 ml olive/ coconut oil for frying
  • Herbs, spices, Extras
    • 100ml tomato paste
    • 1 cup water
    • 1 tsp paprika
    • 1 tsp garlic powder
    • 1 tsp oregano
    • half teaspoon salt
    • half teaspoon pepper
    • Half cup chopped parsley
    • 2 cloves garlic
    • 1 small lemon

Utensils

  • Roasting dish
  • Fork
  • Spatula
  • Frying pan
  • Small pot
  • Chopping board
  • Chopping knife
  • Fine grater or garlic press.
  • Bowl

Ingredients are based off the Sleekgeek Food List, combined together using the Sleekgeek Healthy Meal Template, and portioned out with the Sleekgeek Portion Control Guide.

Instructions

  • Preheat oven to 180 C
  • Put 1 cup of water and the quarter cup of quinoa in a small pot on the stove to boil for 10 minutes.
  • In the meantime place the 4 chicken breasts in the roasting dish, sprinkle with a pinch of salt and squeeze over half the lemon juice. Pop in the oven for 20 to 25 minutes.
  • While the quinoa is boiling start shredding the lettuce, dice the tomatoes, chop the chives and red onion and slice the cucumber for the salad.
  • Turn off the boiling quinoa on the stove and leave to steam off the remaining water, if any.
  • Turn the chicken breasts in the oven.
  • Open the can of black beans and drain well, mash roughly with a fork. Add Paprika, garlic powder, salt, pepper, coconut flour, and tomato paste. Stir well. Add the cooked quinoa (well drained) and mix well.
  • Remove chicken breasts from the oven and allow to cool.
  • While the chicken is cooling take your bean/quinoa mixture and divide it into 4 portions and shape each portion into a patty with your hands.
  • Place the frying pan on the stove top and heat the olive/coconut oil to coat the pan lightly. Fry your patties for about 3 minutes each side (or until lightly crisp and firm on the outside, checking that they do not burn.
  • Shred your chicken breasts with the fork.
  • Place your bulgarian yoghurt in a bowl. Crush or grate your garlic finely and add to the yoghurt. Squeeze in the juice of a quarter lemon. Mix well and season with a little salt and pepper if desired. Mix in your shredded chicken.

To Serve

  • Arrange your patties as you wish on a platter or on individual plates.
  • Serve your chicken mixture either on top of the patties or alongside them.
  • Garnish your plates as desired and sprinkle chopped parsley on top.
  • Serve with a bowl of mixed salad.

Enjoy


This recipe is carefully designed to fit in with the Sleekgeek Food ListHealthy Meal Template, and  Portion Control Guide.

See the FULL Sleekgeek Nutrition Guide here (it’s free).





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