A simple meal that can be made for the whole family. Make it as mild or as hot as you like. Coat the kids chicken first then add the spice to your own crumb mix.
I love adding chilli, great for increasing metabolism and for hours after you’ve finished eating your meal. The hotter you have it the more you sweat! Ever noticed that? And did you know adding 10g chilli to a meal increases energy expenditure by 20–60kJ per meal (depending on the chillie’s heat*). This because chilli and chilli flakes and other members of the pepper family contain vitamin A, a nutrient that helps keep your immune system healthy and strong.
I also added tumeric, as I take this in various ways each day for its anti-inflammatory effects and reducing risk of cancers. Its just one of my daily natural habitual things I take for good health.
Why add asparagus? Because I love to add my greens! 1 cup of asparagus has 40 calories, 4 grams of protein, 4 grams of fiber and 404 milligrams of potassium. Potassium is good for lowering blood pressure and improving blood flow. Asparagus is a good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances insulin to transport glucose from the bloodstream into the cells. Brilliant if you’re monitoring and watching your blood sugar.
And chicken, well I love chicken, white meat and the breast is very lean. Its a source of high protein, and one of the meats with fewer calories. Be mindful of your portion size though! Often 1 breast is around 250g, thats generally 2 servings. I cut them in half, so each chicken breast gives me 2 meals instead of 1. That’s a bonus when you buy a 2 pack so cheap and can feed 4 people! Always fill up on your vegies and salad if your watching your calories. I’ve never known anyone to gain weight from over eating vegetables and salad! Plus the more colours in your meal, the more variety of nutrients.
This recipe serves 4
- 2 skinless chicken breasts, cut in halves length ways
- 1 cup Greek yoghurt
- Extra greek yoghurt for sauce, depending on how many serves you prepare
- 1/2 cup LSA
- 1/2 cup almond meal
- 1 tsp Mexican spice
- 1 tsp Cajun spice
- 1/2 – 1 tsp ground Tumeric
- Chilli flakes, amount varies depending on hot you like it. (You can add to coating mix or add to your yoghurt dipping sauce or both!).
- 1 bunch of mini asparagus (an extra bunch if serving extra)
In a bowl, add 1 cup of the yoghurt.
In another bowl, add the LSA, Almond meal and spices. Add desired amount of chilli flakes. Mix well. Remember you can add this last so the children don’t have to have chilli. Coat theirs then add chilli to do your own.
Cut your chicken breast in half, length ways.
Place one piece of chicken breast in the yoghurt bowl and coat. Dip yoghurt covered chicken into the LSA/ Almond meal crumb mix. Repeat with other chicken breasts. remember to add chilli if you choose too to the crumb mix.
In a small bowl, place some Greek yoghurt with some chilli flakes. Separate into dipping bowls, sprinkle with chilli and place on dinner plates.
Heat a pan with avocado or olive oil as these have medium heat smoking points and are heart healthy.
Cook chicken each side for a few minutes. Carefully use a spatula or egg flip to turn the chicken over.
Once chicken is turned, heat a pot of water to simmer and add asparagus. This only needs a few minutes to cook.
Once chicken is cooked right through, turn off heat and rest whilst you drain asparagus.
Place chicken on top of salad and serve asparagus alongside.
“Come sano y disfruta”
“Eat healthy and enjoy!”
*Australian Healthy Food, 2011