[Recipe] Lemony Chicken Served With Green Beans and Quinoa

Recipe – Lemony Chicken Served With Green Beans and Quinoa

A delicious healthy recipe commissioned from Sleekgeek Success Story turned Coach,  Sylvia Frank (read more about her here).

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

Details

  • Recommended for: Dinner

Ingredients

  • Quality Protein
    • 4 skinless, filleted chicken breasts
  • Colourful Veggies
    • 4 cups green beans, fresh or frozen
  • Smart Carb
    • 1 full cup uncooked quinoa
  • Halthy Fat
    • 20ml coconut oil
  • Herbs, Spices, Extras
    • 1 level Tbsp cornflour
    • juice from pickled lemons or fresh juice from one lemon
    • salt
    • pepper
    • rosemary (optional)
    • crushed garlic for beans (optional)
    • cherry tomato garnish

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.

Utensils

  • frying pan
  • saucepan
  • cutting knife
  • cutting board
  • tablespoon measure
  • cup measure
  • bowls

Instructions

  • Cut your chicken fillets into little strips
  • Sprinkle the strips with the tablespoon of cornflour and quickly roll the strips around to lightly coat.
  • Pour the pickled lemon juice over the chicken or squeeze the fresh lemon juice over the chicken. Add salt, pepper and herbs to taste. Toss the pieces to mix evenly and stand aside for 15 minutes. (The cornflour is an incredible tenderiser.)
  • Bring 3 cups of water to the boil in the saucepan and add 1 tsp salt.
  • Add the full cup pf quinoa and let it cook for 10 minutes or until water is gone. Toss so that it stays light and fluffy. Leave to stand on the warm hotplate that was just turned off.
  • Heat a frying pan and put the tablespoon of coconut oil in it.
  • Toss the chicken pieces into the hot pan and fry on high heat quickly until just cooked through. (It helps to do this in two or three batches to ensure a quick fry instead of a stew caused by a pan that was too full)
  • Set aside the cooked chicken , still in the heated pan to keep warm.
  • Flash fry your beans in a little splash of water with a sprinkle of salt and a crushed garlic clove. Toss and fry until the water evaporates and the beans are dry frying. Turn off the heat.

To Serve

  • For women: Serve a half a cup of quinoa, 1 cup of beans and a quarter of the chicken pieces.
  • For men: Serve a cup of quinoa, up to two cups of beans and half of the cooked chicken.
  • Garnish with cherry tomatoes and 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).