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[Recipe] Pan Fried Chicken Fillets

A delicious healthy recipe by Lifestyle Chef Izelle Hoffman.

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


  • Recommended for: Lunch
  • Prep time: 10 mins
  • Cooking time: 15 min


  • Protein (1 palm)
    • 1 chicken breast
      (Tip: tenderize chicken breast by making use of an old mug)
  • Colourful Veg (1 fist)
    • 50g broccoli
    • 50g green beans
      (Tip: steam these in the microwave by making use of a microwave steam bag, or cut the corner of a pre-cut mixed packet of vegetables, and refrigerate the left-over for later use)
  • Smart Carb (1 cupped hand)
    • 100g oven roast or steamed sweet potato
      (Tip: To oven roast the perfect sweet potato, pre-heat oven to 200’C. Soak sweet potato in water for about 10min and then wash to get rid of all excess dirt. Cut of both sides and stab the flesh a few times with a knife. Bake for 1h15 for the perfect sweet potato. One can make a whole batch in bulk to have cooked sweet potato ready to be warmed up for a couple of days.)
  • Healthy Fat (1 thumb)
    • 1 tsp olive oil
  • Herbs, spices, Extras
    • 2g salt
    • 2g paprika
    • 2g garlic flakes
    • 2g parsley

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.


  • Prepare vegetables and set aside.
  • Pre heat pan over medium heat with olive oil.
  • Tenderize chicken breast.
  • Once the pan is hot, add the chicken breast and allow to cook on both sides till the meat is white.
  • Only start seasoning once the meat is white- this will ensure that the chicken is not dry once cooked.
  • Season with salt, paprika, garlic flakes and parsley, turn over and repeat.
  • Once seasoned on both sides, keep turning the chicken over till its crispy, but be careful not to let it cook on each side for too long as paprika tends to burn quickly.


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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