Calories: 866 kcal (or 503 kcal)
Macros: 76g Protein, 69g Carb & 31g Fat
This was an unexpected treat by the wife. Tasty without being overpowering or loaded with too many ingredients and salt – kinda typical with eastern food made for western palettes. The creamy and perfectly flavoured sauce perfectly coats the moist chicken, accompanied by a tender Carrots and tender stem Broccoli. All brought together by a Coconut Chilli & Lemongrass steamed Basmati Rice. Bang on for satisfying an filling dinner. You could dial down the portion size by dropping to 150g Chicken and 150g Rice, saving you 363 calories.
- Organic Chicken Breast – 2x breasts / 300g
- Light Coconut Milk – 40ml
- Thai Seven Spice by Shcwartz – 1x teaspoon
- Rice Bran Oil – 1x teaspoon
- Coconut Chilli & Lemongrass Steamed Basmati Rice (microwavable) – 250g / 1x pack
- Tender Stem Broccoli – 70g
- Tender Sweet Carrots – 80g
Chicken offer great sources of healthy lean protein. Then you have the indigestible fibre and prebiotic benefits for your guts microbiome, that come with Broccoli. Broccoli also brings a good hit of vitamin K, vitamin C, folate (folic acid) and potassium. Carrots are a rich source of Beta carotene – a powerful antioxidant that can also be converted into vitamin A in the body to help maintain healthy skin. White Rice is pretty empty when it comes to nutrients to be honest, but it is so much better than choosing Brown Rice as the harmful Lectins (such as Gluten) in the wholegrain have mostly been removed. Lastly, Coconut oil (and Milk) is high in healthy fats called medium-chain fatty acids (MCFAs) that increase healthy cholesterol. MCFAs provide the perfect source of energy because they are much easier to digest and convert to energy, are not readily stored as fat, antimicrobial and antifungal.
Follow this Food Diary micro-blog as it unfolds. Comment if you have questions or ideas on meals, and please keep me honest to the above.