markadk
Site Admin
Joined: 30 Apr 2010
Posts: 12
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 Posted: Sun May 02, 2010 1:55 pm Post subject: Fitness chicken |
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One of the most popular foods among fitness enthusiasts is probably the chicken breast. It is popular because of its high protein content and the fact that it is a very lean meat If you are like me, you have probably eaten a lot of it and you are probably looking for a new way to cook this classic food. Today I will show you a great way to cook them in less than 20 minutes!
Coconut coated chicken breasts and spaghetti squash in tomato sauce
Ingredients :
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* 2 Chicken breasts (without the skin)
* 1 Spaghetti squash (cut in halves)
* 1/2 Red bell pepper (sliced into small strips)
* 1/2 Orange bell pepper (sliced into small strips)
* 1 tomato (diced)
* 1 zucchini (sliced into half moons)
* 1 shallot (sliced into thin circles)
* A couple of stalk of broccoli
* 1 can of tomato sauce (400ml)
* 3 tablespoons Coconut Flakes (ground)
* 1 egg
* Olive oil
* Water
* Spices : Red peppercorn, Salt, 1/2 guajillo pepper, 1 schezuan pepper, 1/2 tablespoon dried minced garlic, Rosemary, Oregano, Thyme, turmeric and paprika
Cooking instructions:
1. Preheat oven to 400F
2. Scrape the seeds out of each spaghetti squash halves. Put a plastic wrap on them and cook in the microwave for three minutes. Once it's done, separate the strands with a fork (running the fork from stern to stern). Mix with the other vegetables.
3. Pour a little olive oil in a cooking pan. Salt your chicken breasts and place them in the cooking tray.
4. Grind the coconut flakes with half a teaspoon of red peppercorn. Whisk an egg with the ground spices in a bowl. Add 1/3 of a teaspoon of turmeric and pour all over your chicken breasts. Place in the oven and cook for 18-20 minutes.
5. Place a cooking pan on medium high on the stove. Pour a little olive oil and add the vegetables. Fry them until they get soft. Add the tomato sauce as well as spices (Grind : red peppercorn, salt, 1/2 guajillo pepper, 1 schezuan pepper, 1/2 tablespoon dried minced garlic). Feel free to add herbs (Rosemary, thyme, and oregano) too. Cook until it is hot. *Add water if you feel the sauce is too thick
6. Sprinkle a little bit of paprika on the chicken and serve. Enjoy!
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